The Impact of Caffeine on Sleep Quality

It is widely known that caffeine consumption, whether it be through coffee, energy drinks, or other sources of caffeine, can affect an individual’s ability to achieve quality sleep. For those individuals who are hypersensitive to caffeine, even having one cup of coffee after lunch can cause restlessness and wakefulness when trying to go to bed.

Caffeine is a powerful stimulant that can take a few hours to leave the body, impacting both the quality and quantity of sleep. And although studies on this topic can be conflicting, most of the research shows that the more caffeine you consume, the more severe the effects on one’s sleep.

For those trying to improve their sleep and energy levels, reducing caffeine is an important first step. Cutting out that afternoon cup of coffee or swapping your energy drink for a hydrating beverage like herbal tea can ultimately help you achieve more restful sleep.

Know your Caffeine Sources

It is vital to be aware of the different types of caffeine sources and how they may affect you individually. There are, of course, the staples like coffee, tea and energy drinks. But did you know that caffeine is also present in chocolate, soft drinks and painkillers? In fact, it’s even added to certain foods and drinks as a flavor enhancer.

Knowing the sources of caffeine can help you to be aware of your own caffeine consumption. When trying to reduce or cut caffeine, you may want to minimize your intake of these other sources as well.

Know How Much Caffeine You Consume

Do you know how much caffeine you’re actually consuming on a daily basis? This can be difficult to track and varies depending on the type of food or drink you’re consuming. For example, an 8-ounce cup of brewed coffee may contain 95-200 milligrams of caffeine, while a 12-ounce soft drink can have 34-50 milligrams of caffeine. Even decaffeinated coffee contains caffeine.

Additionally, different types of coffee drinks, like lattes and cappuccinos, may contain larger amounts of caffeine in comparison to a black cup of coffee due to the extra ingredients like milk and sugar.

To get a better understanding of your caffeine consumption, be sure to check food labels for the exact amount of caffeine per serving.

Try Replacing Caffeine with Other Alternatives

• Exercise
• Get enough good quality sleep
• Spend time outdoors
• Drink more water
• Manage stress levels
• Meditate
• Eat more nutritious foods

Conclusion

Although many of us use caffeine on a daily basis, it’s important to know how caffeine is impacting your sleep. If you’re struggling to fall asleep or stay asleep, reducing your caffeine intake may be the answer. If you’re looking for energy, try replacing caffeine with some of the alternatives listed above.