Everything you need to know about coffee and sleep

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Coffee and other caffeinated drinks are widely used to combat drowsiness and drowsiness, primarily in the morning, but also at other times of the day. For most people, drinking coffee in the evening will cause them to go to bed much later than usual, but drinking coffee at, say, 6 p.m. doesn't make any difference.

Science shows us that even an afternoon cup of coffee can disrupt your sleep without you even realizing it. It also shows that the amount of caffeine in one cup of coffee from one coffee shop can vary greatly. Luckily, there are a few steps you can take to make sure caffeine works for you and doesn't disrupt your sleep.

Coffee and caffeine

Coffee is one of the most popular drinks all over the world. It contains caffeine—about 100-200 mg per 8-ounce cup—which makes coffee a stimulant, meaning it helps us focus and fight fatigue.

Caffeinated coffee and tea account for about 95% of the caffeine consumed worldwide. Other sources of caffeine include cocoa, dark chocolate, energy drinks, soft drinks such as Coca-Cola, and even some types of ice cream. You can check the presence and amount of caffeine on the back of these products.

Some companies make and sell pure powdered caffeine—however, the FDA warns against these products because consuming powdered caffeine makes it extremely easy to consume excessive amounts of caffeine, which can have serious health risks.

Adults don't need caffeine in their diet, but can safely use it in moderation—it's recommended to consume a maximum of about 300-400 mg of caffeine per day (that's about 3 8-ounce cups of coffee). Keep in mind that not everyone reacts the same to caffeine, and while 300 mg may be safe for one person, it may be too much for another. The FDA does not recommend that children or pregnant women consume caffeine.

Here we will talk about coffee as a typical source of caffeine, because for most Americans it is the main source.

Can you know exactly how much caffeine you are taking?

There are some general guidelines for how much caffeine is in certain types of coffee, but research shows that after drinking the same type of coffee from the same machine and at the same coffee shop, you can experience huge differences in the milligrams present. caffeine

In the study, researchers took coffee from a single source for six consecutive days and tested it for caffeine levels. The cups were 16 ounces, the size of two regular cups. The amount of caffeine ranged from 259 mg to 564 mg per cup.

An 8-ounce cup is generally considered to contain about 100 mg of caffeine. When purchasing a 16-ounce cup, we might expect to have 200 mg of coffee, thinking we could drink a little more, as recommended. The truth may be that you consumed almost 600 mg of coffee in one cup, which is considered excessive coffee consumption.

Since each coffee bean and each coffee brewing method produces a different amount of caffeine, you should keep this in mind when getting your coffee. On the other hand, you can expect a can of soda to always contain roughly the same amount of caffeine because the level was carefully controlled at the factory.

Why is coffee with meat an ideal pairing?

Israeli scientists conducted an experiment in which participants ate only meat dishes for several days and washed them down with coffee. It turned out that eating meat along with black coffee can halve the entry of harmful substances into the blood - malondialdehydes. The polyphenols contained in coffee can slow down the oxidation of fats from meat and reduce the amount of free radicals entering the blood by 50%. This means that the risk of cardiovascular diseases is reduced and the youth of cells is prolonged - they are protected from oxidative stress.

Acidic coffee is an excellent gastronomic pairing for any meat dishes, forming interesting flavor and aromatic notes: grilled red meat, kebabs, steaks, baked boiled pork, rack of lamb, any poultry dishes (chicken, turkey, duck), game are suitable.

Coffee brings out the flavors of meat, fish and poultry dishes in a new way

Coffee also goes well with fish, especially fatty fish, for example, salmon steak with vegetables or baked mackerel. Mild coffee brewed using the cold brew method in such coffee pairing options (combinations with food) does not overwhelm the attention, while at the same time, light coffee acidity smooths out the fat content of the dish and refreshes the taste.

The best coffee for sleep

AmazonFresh Whole Bean Decaf Coffee Colombia - If you love drinking coffee but hate the effect it has on your sleep, we recommend switching to decaf (at least for your afternoon coffee habit).

Amazon uses 100% Arabica coffee beans grown in Colombia, selected for freshness, and then packaged and sealed in the USA. This is the best decaffeinated drink if you want to sleep better.

Buy: AmazonFresh Decaf Whole Bean Coffee Colombia, $8.54 from Amazon

Our pick: cherry cocktail and pepper steak

To prepare cold brew coffee, baristas recommend using high-quality 100% coarsely ground Arabica coffee with a rich aroma. We chose Paulig Presidentti Black ; for this blend, the highest quality Arabica beans are collected on the high mountain slopes of Central and South America. This bean carries the UTZ mark, which guarantees its fair origin - the coffee goes through seven stages of strict control from farm to cup and fully complies with the principles of the sustainability program. To highlight the taste of the coffee drink with notes of walnuts and cocoa beans, we added twice as much cherry juice to it. The result is a refreshing cocktail with a long, rich aftertaste with a soft, nutty bitterness.

The gastronomic pairing of Presidentti Black was a juicy steak, breaded with aromatic freshly ground pepper. As a side dish, we served fried pumpkin - crispy on the outside and tender on the inside.

How does coffee affect your brain?

Caffeine blocks the action of a brain chemical that causes sleepiness (the neurotransmitter adenosine). It also increases our heart rate and makes us more alert by increasing adrenaline and dopamine.

Caffeine binds to adenosine receptors in nerve cells and thus blocks it from taking its place. The body may begin to produce more adenosine because it is important to inform our brain of the necessary rest time - and because of this, adenosine increases. However, as the effects of caffeine wear off, we may experience a sudden “drowsy spell.”

You can expect this sudden drowsiness to occur if you drink coffee to increase wakefulness after many hours of activity. However, if you drink coffee in the morning, you are more likely to feel energized, focused, and productive.

Too much caffeine

Some side effects of drinking too much coffee are diarrhea, sweating, increased heart rate and breathing, and muscle tremors. You may experience anxiety and become overly sensitive to your surroundings.

You can also become addicted to coffee, and as with other addictions, there are some symptoms that follow its absence, such as headaches and low mood coupled with low energy and excessive sleepiness.

A cup of coffee is like meeting a lion!

Caffeine gets you up (or rather, keeps you stressed) in two ways. First, it releases the stress hormones cortisol and adrenaline and activates the fight-or-flight response. This caffeine stress is perceived as an “energy boost”, although in fact it is only disguised as one, since caffeine does not provide energy at all. It puts you in the same situation that a caveman would find himself in when faced with a lion.

If you've ever experienced an adrenaline rush, as I did during intensive combat training, you know that it greatly increases alertness and tactical awareness, but it also leads to trembling hands, increased sweating, and tunnel vision.

A Johns Hopkins University study found that caffeine does increase alertness and cognitive performance during the “pump,” but during the “down” phase it equally inhibits these functions and thus destroys any so-called benefits you get initially.

In this downward phase followed by the “crash,” adenosine comes into play. The second way that caffeine enhances wakefulness is by binding to adenosine receptors, which prevents their activation.

As a reaction to caffeine, like any other stimulant drug, the body develops an addictive effect that causes a person to gradually need higher doses. This happens because in response to the blockage of adenosine receptors, the brain creates more and more new receptors. In response to caffeine intake, the brain produces more sleep-inducing neurotransmitters and tries its best to “calm” you down.

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How does coffee affect your sleep?

Caffeine and sleep cycles

During one sleep cycle, you go through four stages of sleep - two light stages, deep sleep and REM sleep. Each is important to our health and well-being.

Light sleep strengthens our motor memory, deep sleep repairs tissue and supports the brain and immune system, and REM sleep regulates our emotions—to name just a few of its benefits.

Caffeine prolongs light sleep, increases the number of awakenings, and shortens deep sleep. REM sleep is largely unaffected. Without deep sleep, a person is likely to experience a loss of concentration and increased focus. Daytime sleepiness, which requires an extra cup of coffee.

Caffeine and perceived sleep quality and quantity

Sleep usually doesn't go well with caffeine. A study showed that even if you consume caffeine 6 hours before bed, you will experience sleep disruption—which means increased sleep latency (the time it takes to fall asleep), shorter total sleep time, and lower sleep quality.

Twelve healthy young men and women without sleep problems were recruited to participate in the study. They were told to keep sleep diaries but also used sleep monitors. Scientists measured how caffeine affected their sleep after taking a caffeine tablet at three different times: before bed, 3 hours before bed, and 6 hours before bed. The amount was 400 mg of caffeine (about 3-4 8 oz cups of coffee).

Study participants reported poor sleep after taking caffeine at bedtime and 3 hours before bed, which was confirmed by sleep monitors. They did not report any sleep problems after taking the pill 6 hours before bed, while sleep monitors still showed poor sleep quality.

In all three cases, sleep time was reduced by 1 hour.

It is well known that it takes our body about 6 hours to get rid of about half of the caffeine we consume. This is called a 6-hour half-life. This means that study participants likely had about 200 mg of caffeine still circulating in their bodies even after 6 hours—a dose that was disrupting their sleep.

From this study, we should learn not to rely on our personal perception of sleep quality, but rather to reduce our caffeine intake at the right time. You can drink strong caffeinated drinks in the morning, but remember to reduce the amount of caffeine you take during the day so you can get a good night's sleep.

Caffeine and the circadian rhythm

Caffeine can delay our body clock—also called the circadian rhythm. This is our body's circadian rhythm, which tells us when we are going to sleep and wake up, and also controls many other processes, such as the release of hormones.

It was found that caffeine can "reset" the circadian clock, delaying it by about 40 minutes. By comparison, exposure to bright light, one of the main signals that sets the circadian clock, delays it by only 20 minutes.

Beneficial properties of coffee

The benefits of coffee are due to the following factors:

Stimulating effect. The drink activates the activity of all systems. This primarily concerns the central nervous system and brain. Coffee invigorates and improves a person’s performance for a short period of time, helping to quickly switch from one task to another.
Elimination of muscle pain. Caffeine reduces sensitivity to discomfort. Scientists conducted research: they divided athletes into several groups, carried out control measurements, then asked people to drink an invigorating drink after training according to different schemes. After each session, participants rated their pain level on a scale from 0 to 100. It turned out that drinking coffee slightly alleviated the discomfort.
Ability to eliminate depression. The drink enhances dopamine synthesis. It is a neurotransmitter that is partly responsible for the sensation of pleasure. Research conducted at Harvard University showed that the product reduces the risk of depression by 20%.
The presence of antioxidants in the composition. Substances normalize oxidative processes. The compounds protect DNA chains from damage and prevent the development of cancer. Raw grains are healthier for the body, because during the roasting process some of the antioxidants are destroyed.
Improving the functioning of the immune system. With moderate consumption of the drink, defense mechanisms begin to more accurately distinguish between the body’s own cells, foreign harmless substances and pathogens. The risk of allergies is reduced.
Preventing the development of pathologies of the lungs, kidneys and gastrointestinal tract. In the absence of contraindications, coffee helps maintain health. It prevents the occurrence of liver cirrhosis, gallstones, intestinal cancer, etc.
Ensuring caries prevention. However, this only applies to sugar-free drinks.

The benefits of coffee are due to its ability to eliminate depression.

Does the same amount of caffeine affect everyone the same?

This is wrong. A 6ft 5in young man won't react to a cup of coffee the same way as an older woman - and for a number of reasons.

One reason appears to be genetics and the way the body metabolizes caffeine. Some of them are genetically more resistant, and some are more sensitive.

Age and body weight may also play a role in how the body reacts to caffeine.

Those who take caffeine daily are less sensitive to its energizing effects, but no less susceptible to sleep problems caused by it.

Can coffee make you drowsy?

Some people have a strong desire to fall asleep soon after drinking coffee. This may be due to the buildup of adenosine and its sudden strong effect once the caffeine wears off. It could also be because their coffee is too sweet (if they use sugar or syrup) and since the body burns sugar quickly, it experiences an energy slump.

Caffeine makes us urinate frequently and can cause dehydration, which in turn makes us drowsy. This occurs because blood flow slows due to lack of water and blood vessels narrow (vasoconstriction occurs) due to caffeine. Thus, the blood brings less oxygen to our body and we feel sleepy.

Some people with ADHD/ADHD complain that they have to sleep as soon as they drink coffee, likely due to the way caffeine reacts with the medications they take.

Signs that drinking is interfering with sleep

Coffee invigorates the body in several ways:

triggers brain function;
activates blood flow, increases blood pressure;
stimulates appetite;
increases heart rate;
supports kidney function, produces a mild diuretic effect.

When so many processes in the body are accelerated at the same time, he cannot fall asleep anytime soon.

Sometimes caffeine excites the nervous system so much that a person is not able to fall asleep even at night (or in accordance with his schedule), although he feels tired physically and mentally. This is why experts do not recommend drinking coffee at night, or rather, 3-4 hours before going to bed.

At the same time, coffee normally does not have such a “killer” and “explosive” effect on the human body and sleep as advertising promises. In general, the drink is harmless, and its effect should not be pronounced.

Caffeine only invigorates, but does not give strength to the body, so you should not get too carried away with the aromatic elixir.

The properties of coffee beans have not been fully studied, but it is known that it can affect each person with some differences.

Some people combine coffee and sleep? Coffee dream

There have been a lot of studies recently looking at how we can boost our energy by actually combining sleep and coffee. Since caffeine takes about 15-30 minutes to take effect, you can drink your coffee and take a short nap before the caffeine becomes active in your body.

Once you wake up, most of the adenosine is cleared from sleep or blocked by caffeine, which should leave you feeling refreshed.

Such a dream is a good solution if it is not too late, and if you are in a hurry against time to successfully cope with all your tasks.

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How to reduce harm and sleep

If you want to drink a caffeinated drink in the evening, you can use methods that neutralize its negative effects:

Better drink instant coffee, it contains up to 48 milligrams of caffeine. For comparison, in espresso and Americano - up to 68 milligrams, in natural black - up to 65.
Dairy products soften the effects of caffeine. Add milk and 10-15% low-fat cream to drinks.
Place a slice of lemon and a teaspoon of honey in a cup. They will work the same way as dairy products.

If you drank caffeinated liquid at night and can't sleep, try the following tips.

Drink a glass of milk heated to 30-40 degrees, add cinnamon and 1-2 teaspoons of honey.

Interesting! Why coffee can make you sleepy

Milk can be replaced with mint, linden or chamomile infusion.

Try to relax. Think about pleasant events, remember the best moments of your life, read a book in bed.

Light scented candles or sticks, they are calming. Choose the scent of lavender or lemon balm. If you have valerian, breathe in its infusion.

Walk for half an hour in the fresh air. If you live in an apartment, a balcony will do.

Additional Resources

Drake S, Rohrs T, et al. Effects of caffeine on sleep 0, 3, or 6 hours before bedtime. JCSM. 2013 https://www.ncbi.nlm.nih.gov/pubmed/24235903 Accessed April 4, 2019
Roehrs T, Roth T. Caffeine: sleep and daytime sleepiness. Sleep Med Rev. 2008 https://www.ncbi.nlm.nih.gov/pubmed/17950009 Accessed April 4, 2022
Clark I and Landolt HP (2016) Coffee, caffeine and sleep. Sleep Med Rev. 2008 https://www.ncbi.nlm.nih.gov/pubmed/26899133 Accessed April 4, 2019
Burke TM, Markwald RR, et al. Effects of caffeine on the human circadian clock in vivo and in vitro. Science of Translational Medicine. 2015. https://stm.sciencemag.org/content/7/305/305ra146 Accessed April 4, 2022.
Ogale R.P. and Phillips J.G. Commonly used stimulants: sleep problems, addiction and psychological stress. Drugs and Alc Dep. 2015. https://www.ncbi.nlm.nih.gov/pubmed/26049205 Accessed April 4, 2022.

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Why caffeine keeps you awake

Coffee contains a central nervous system stimulant known as caffeine. It acts on a chemical in the brain called adenosine. Adenosine is similar to a sleep-inducing molecule that the brain produces when a person is awake. The longer you stay awake, the more adenosine your body contains. And caffeine, in fact, is an antagonist of this substance and reduces drowsiness.

The main stimulating effect of caffeine occurs in the first hour after consumption. At this time it reaches its peak in the blood. So, most people feel a surge of energy within the first 15-45 minutes.

Does caffeine keep you alert?

If someone thinks that they can drink coffee at any time of the day and be in good shape, then this may be true. If you have no problems falling asleep, then drinking coffee in the evening is quite acceptable. But if problems arise, it is better not to experiment. In this case, it is recommended to consume the last cup from 12 to 14 o'clock in the afternoon. However, situations are different, and only each person individually can understand how much, when and in what form he can drink coffee.

Objective reasons for the lack of caffeine effects

A person can develop their sensitivity to caffeine through consumption habits. The more caffeine he drinks, the more tolerance or reduced sensitivity he develops. You need more and more caffeine to feel its effects. There are also certain medications that can interact and affect how the body metabolizes caffeine.

Many people find that their sensitivity to caffeine increases as they age. This may be due to the same metabolic and genetic variations. Therefore, if you find increased excitability when consuming caffeine in old age, you should limit its use, even if such problems have not previously been observed.

Withdrawal period

But it takes a very long time for caffeine to completely leave the body. Its quick side effects gradually decrease over time and the body processes it. Typically, the half-life of caffeine occurs between 4 and 6 hours. But after this period of time, half the dose is still in the blood.

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At this point, the person may still feel some stimulating effects. But after another 4-6 hours, all caffeine is eliminated. Thus, if you drink a cup of coffee at 10 am, you can easily fall asleep at 10 pm. But is this really so?