Caffeine is undoubtedly an integral part of our daily lives. Whether we find it in coffee, soft drinks, or energy drinks, it has become essential for many to cope with the modern lifestyle. However, caffeine affects our health in ways we may not be aware of, especially when it comes to sleep.

There is no hard and fast rule regarding the long-term effects of caffeine on our bodies, but there are some basic principles you can start with and adapt to suit your lifestyle.

From controlling your consumption to sticking to a caffeine schedule, there are many ways to consume caffeine without affecting your sleep habits.

In this article you will learn how to maintain your productivity during the day and at the same time get quality and restful sleep every night.

How does caffeine work?

Since caffeine is a stimulant, it blocks the release of adenosine, a neurotransmitter that triggers your brain's response to feeling tired. By consuming caffeine, your body temporarily puts adenosine on hold until the effects of the former wear off. This means that the longer you stay awake, the more adenosine builds up in your brain.

However, caffeine only binds to adenosine receptors temporarily. This explains the burst of energy you feel after consuming caffeine and the "crash" feeling after it wears off.

How does caffeine affect your body?

Caffeine intake can affect your brain and overall health. Let's break down these side effects below.

Effects on the brain

While it can help you focus, excessive caffeine consumption can cause anxiety and stress. Prolonged periods of caffeine dependence can have long-term effects on your brain, ranging from sleep disturbances and sleep deprivation to disruption of your circadian rhythm - the body's internal clock that regulates sleep/wake cycles.

Some of the long-term effects of caffeine consumption include disruption of deep sleep, which is essential for the brain and body to rejuvenate. High levels of adenosine often go hand in hand with caffeine dependence, leading to a vicious cycle of needing more caffeine to be able to accomplish the necessary tasks we may have.

Effects on overall health

Caffeine activates the sympathetic nervous system, and the body goes into a “fight or flight” state. This means it puts the body in a temporary state of hyperarousal, which may explain the burst of energy you feel when you do physical work after consuming an energy drink. This isn’t necessarily a bad thing, but repeatedly tricking your body into this state can be bad for you.

In cases of high caffeine consumption, the following symptoms have been found to occur:

• Diarrhea
• Excessive sweating
• Nausea
• Increased heart rate and elevated blood sugar levels
• Muscle contractions
• Dilated pupils
• Sweaty palms

These negative effects could prove dangerous for people with comorbidities (the coexistence of two diseases). If you are at risk for hypertension or gastric disorders, it would be best to limit your exposure to caffeine. However, healthy adults who regularly take a dose of caffeine have nothing to worry about, as long as they get enough sleep.

How long does the effect of caffeine last in your body?

While there are varying degrees of sensitivity to caffeine depending on your genetic makeup, research shows that the peak effects of caffeine can be felt within 30-60 minutes of consumption. Within fifteen minutes, almost 95% of the caffeine in coffee will have been absorbed by your body, and after four to six hours, it will have completely dissolved from your system.

Of course, this is just an estimate—different people metabolize caffeine at different rates. A study conducted by Harvard University looked at over 120,000 people and found that they havesix genetic variants for caffeine metabolism . These variants ranged from mild impairment to addiction.

How does caffeine affect sleep?

Caffeine can affect the quality of your sleep if consumed too close to bedtime. Effects on sleep can include restlessness, insomnia, and feeling tired even after a full night's rest.

A community-based study in America showed that across all age groups, caffeine reduced sleep quality in terms of efficiency and duration and delayed slow-wave sleep and REM sleep. In particular, the same study reported that middle-aged adults were most affected by increased caffeine intake.

Can caffeine keep you awake?

Yes. Caffeine is best known for keeping you awake for long periods of time. Specifically, it keeps your brain activity level alert by blocking adenosine, a neurotransmitter that signals fatigue in your brain. Caffeine can also temporarily increase your concentration and reflexes.

Does caffeine cause insomnia?

Evening cups of coffee certainly won't help you fall asleep at night, but caffeine alone isn't a cause of insomnia.

Timing of consumption, lifestyle, diet, age, and gender can all contribute to insomnia. Additionally, it can become more difficult to fall asleep the more dependent you are on caffeine.

How can I tell if caffeine is affecting my sleep?

Our sleep follows what is called a circadian rhythm, which regulates our body's natural 24-hour sleep/wake cycle. This means that your natural sleep pattern is affected by your activity level from morning to night.

Since caffeine keeps you awake, it can disrupt this natural sleep cycle. Some effects include frequent awakenings during the night, increased energy levels during the night, and overall sleep disruption.

Caffeine also affects the different stages of sleep, which provide a variety of health benefits. According to the National Institute of Neurological Disorders and Stroke, the most important stage of sleep is known as slow-wave sleep. The same institute reports that caffeine consumption and dependence can drastically reduce the time you spend in this stage.

Sleep tips for coffee lovers

Limit the quantity

Health experts recommend keeping caffeine consumption moderate per day, around 3-4 8-ounce cups of coffee or the equivalent in soft drinks. It's also important to reduce your caffeine intake as bedtime approaches.

Limiting your intake doesn't necessarily mean you have to cut it out completely. Try to be smart about your caffeine consumption by switching to alternatives, like hot cocoa or tea, later in the day.

Take a short afternoon nap

Another way to smartly manage your caffeine intake is to take a short nap (20 minutes is enough) right after a cup of coffee. Also known as a nappuccino, it's a way to boost your energy and productivity. You can read more in our article "Why is success linked to naps? What does the science say?"

Stay hydrated.

Drinking water helps to mitigate the side effects of caffeine, as even a single dose of caffeine increases when the body is dehydrated. Drinking water also ensures that the caffeine dissolves at an even rate, which can make it easier to fall asleep.

Drink coffee early

After you first take a sip of coffee, the caffeine immediately reduces by half after about 45 minutes. On average, it will take about 4-6 hours for it to completely dissolve.

With this in mind, you can create a workable caffeine intake schedule that best fits your lifestyle. A good rule of thumb is to avoid consuming hard sources of caffeine after 2 p.m. and taper off to milder sources, like tea, as you get closer to bedtime.

Take supplements

Some supplements are known to counteract or at least mitigate the impact of caffeine consumption. A daily dose of L-theanine and vitamin C is very important, when combined with exercise and a balanced diet. In addition to vitamins, there are various types of foods that you can incorporate into your diet for better sleep.

Exercise your body

Maintaining an active lifestyle ensures that you don't waste the extra burst of energy and focus from caffeine. With regular exercise, your body metabolizes and removes caffeine from your system more quickly.

Try decaffeinated

Even though there is no such thing as fully decaffeinated coffee, drinking decaf later in the day can be beneficial for those who really need their coffee fix. The caffeine level in decaf coffee is significantly reduced and is almost on par with tea leaves. Furthermore, decaf can be a crucial step in the right direction for those who are addicted to caffeine.

Frequently asked questions about caffeine and sleep

Why does coffee sometimes make me feel tired?

That feeling you get after a cup of coffee that feels like you can't rest usually means that the effects of the coffee are wearing off and the accumulated adenosine is kicking in. Always remember that consuming caffeine doesn't necessarily eliminate the feeling of exhaustion or sleepiness, it just postpones it for a while.

If you absolutely must meet a deadline or stay up all night to complete a project or assignment, you can mitigate these side effects by drinking water and resting as soon as you start to feel tired.

What is the safe amount of caffeine consumption?

The FDA recommends about 400 mg of caffeine, or about 4-5 cups of coffee per day, as a safe amount to consume. Try to keep the cups medium or small, as a large cup of coffee contains about 470 mg of caffeine.

Why can I sleep well after a cup of coffee?

One of the unexpected benefits of healthy caffeine consumption is that it improves the quality of your sleep. As the caffeine wears off, adenosine levels begin to rise, leaving you feeling tired.

The best way to sleep after drinking coffee is to not drink too much and reduce your caffeine consumption during the day.

Improve your sleep quality with a gravity blanket

Gravity blankets are the most effective way to deal with insomnia and stress without medication, as they have been used for many decades to help people suffering from anxiety disorders, autism, and other sensory disorders.

How do they work?

They are designed to apply gentle, steady pressure to the entire body, which occupational therapists call “ Deep Tactile Pressure .” This steady pressure relaxes the nervous system and helps the body naturally increase levels of serotonin and melatonin (the hormones of happiness and sleep) while reducing levels of cortisol, which is responsible for stress.

As a result, the mind stops "racing", the heart rate drops, the mood improves and the body enters a state of complete relaxation.

Choose the one that weighs closest to 10% of your body weight and upgrade your sleep from the very first night.