HEALTH & WELLNESS || The Relationship Between Caffeine and Sleep Quality

Caffeine is mainly consumed in drinks such as coffee, tea, and energy drinks. And of course, coffee is the main source we turn to for a little caffeine boost.

Let’s be honest, we all LOVE coffee and  a lot of us “can’t live without coffee!”. I, for one, am guilty - my seasonal favourite is the Chestnut Praline Latte. 

Coffee is more than just a morning pick-me-up, it’s a staple in our daily routine. Not only does it stimulate our senses and improve concentration, but it also gives us a mental and physical boost. We’ve been starting our mornings with a steaming cup for decades now, and who can resist the irresistible aroma of freshly ground coffee beans?

The relationship between caffeine and sleep quality.

So how does a cup of deliciousness affect our sleep quality?

According to a recent study by Carolin Franziska Reichert at University of Psychiatric Clinics Basel, Tom Deboer at Leiden University Medical Centre, and Hans-Peter at University of Zürich, consuming caffeine “ in the early evening delayed the endogenous melatonin rhythm by roughly 40mins.” In simple terms, imagine a sleep gate, with caffeine intake, it delays the opening of the sleep gate. Many people find that caffeine improves their alertness and performance, making them feel more awake and focused. However, caffeine’s stimulating effects can also interfere with sleep by reducing the time of slow-wave sleep, which is deep, restful sleep that leaves us feeling refreshed and alert the next day. When caffeine interrupts this stage of sleep, it can lead to sleep deprivation - you will feel tired, have trouble with tasks such as learning, remembering things, solving problems, and even controlling your emotions. 

The relationship between caffeine and sleep quality is complex and depends on various factors, including your caffeine tolerance, the timing of consumption and the dose. For example, drinking a cup of coffee in the afternoon or early evening can interfere with sleep later that night. Meanwhile, having it earlier in the day may have less impact. While some of you can consume moderate amounts of caffeine without experiencing a negative effect on your sleep, others are more sensitive and may need to limit their intake or avoid it altogether. If you have trouble sleeping, like me, consider limiting your caffeine consumption, especially at night, and try to avoid having it after 2PM. 

Sleep deprivation.

You may wonder if caffeine can cause insomnia. While there is short-term performance enhancement with caffeine consumption, overuse can cause or worsen insomnia symptoms. Using caffeine to stay awake at night can result in sleeplessness, anxiety, frequent awakenings and reduced sleep quality. 

Even though caffeine can provide a quick energy boost, its effects on sleep quality are complex and can vary depending on individual tolerance and timing of consumption. If you have trouble sleeping, it may be helpful to limit your caffeine intake and consider alternative home remedies for improving your sleep quality.