Going cold turkey can cause headaches and other side effects. If you feel you’re consuming too much caffeine, reduce your overall intake gradually. If you’ve grown accustomed to coffee in the morning while you walk the dog, pick up a red-eye on the way to work, and then slam a pre-workout drink before you hit the gym, chances are you’re consuming more than 400 mg of caffeine daily. By keeping your caffeine consumption to the early morning you’ll allow your body plenty of time to process and get rid of this caffeine, which will do loads to help you sleep better.
If you’re serious about a healthier relationship with coffee, push this time earlier and earlier: No caffeine after 11 a.m., 10 a.m., 9 a.m. Sure, that little pick-me-up feels great. To start out, do away with the post-lunch espresso shot or energy drink. The takeaway, consume your caffeine early. The later in the day you consume caffeine, the more of it will be in your system when it’s time to sleep.
CAFFEINE HALF LIFE IN BEAN HOW TO
So, how to blend our love of coffee and our desire to sleep well at night? Let’s look at a few ways. How to Drink Coffee (and Still Sleep Well) coffee per day, depending on how strong your brew it. So how much coffee should we drink? Healthline suggests 400 mg per day as a general rule. We consume caffeine, which negatively impacts our sleep, which makes us more tired, which makes us consume more caffeine. The author of the NYT article, Wudan Yan, explains that when we are not sleeping well (and therefore consume more caffeine) it creates a perfect storm for feeling tired. And this crash is what sends us to the barista to get a little pick-me-up. All of a sudden, say mid-afternoon, we feel tired. As the caffeine wears off we begin to feel the sleep pressure that’s been growing throughout the day. The cup of coffee you have at six in the morning has halved by 11 a.m., and again by 4 p.m. This means every five hours the amount of caffeine in your system is reduced by half. This ultimately makes it more difficult to fall asleep in the evening, meaning you sleep fewer hours, and feel more tired the next day.Īnother result from this is that you don’t feel yourself growing tired until the caffeine wears off. Instead, the espresso shot you had mid-afternoon reset the clock, and your brain only thinks you’ve been up for six or seven hours. Right? Well, the problem is at the end of the day your brain should be tired and ready to sleep. Feel less tired, have more energy, get more done. This means you will not feel yourself growing tired. When we consume caffeine, it prevents adenosine from binding to receptors in the brain. This growing amount of adenosine is known as “sleep pressure.” How Coffee (and Caffeine) Disrupt Sleep By bedtime, enough of this chemical has built up that you are able to fall asleep and stay asleep. Throughout the day a chemical called adenosine builds up in the brain. The process begins the moment you wake up. What I learned is, you should think of sleep as a gradual tipping of the scale. We first turned to the New York Times to answer the coffee-sleep question. To begin understanding how coffee interacts with our brain and our sleepiness, it’s helpful to look at why and how we get sleepy.
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