It’s been said that our society runs on two types of fuel these days: petroleum and coffee.
Most of us drink coffee first thing in the morning, to fuel our bodies, to feel alert and to think more clearly in our groggy, barely awakened state. Besides this practical nature of coffee, it has also become a favorite pastime in society today. We associate coffee with luxury goods, an excuse to take a break, and a chance for people to connect.
But, our favorite beverage has a dark side as well. Coffee shops and stores are constantly unrolling new flavors that are high in sugar and artificial substances; this can contribute to obesity and increased risk of diabetes. The caffeine content in coffee can create problems. Drinking too much coffee can affect the quality of your sleep; it can mess up our internal clock. But exactly how late is too late for drinking coffee?
This Study Tells Us How Late Is Too Late (And The Answer May Surprise You)
Researchers from the Sleep Disorders & Research Center at Henry Ford Hospital and Wayne State College of Medicine conducted a study to see how caffeine disrupts sleep when consumed at different times during the day.
12 healthy men and women participated in the study. They were normal sleepers and regularly consumed moderate amounts of caffeine. During the study, they maintained their normal sleep routines with bedtimes ranging from 9 pm to 1 am, and wake times from 6 am to 9 am. They slept somewhere between 6.5 to 9 hours each night without napping during the daytime. Participants were given a fixed dose of caffeine, along with placebos, at 0, 3, and 6 hours before bedtime. The researchers monitored participants’ sleeping habits using a sleeping monitor.
Here’s what they found: At 0, 3, and 6 hours before bedtime, caffeine had a significant effect on sleep disturbance. Sleep quality was significantly diminished when caffeine was consumed at all three points during the day. Compared to the placebo, there was a significant amount of time spent awake during the night. Even when caffeine was consumed 6 hours before bed, participants still experienced sleep disturbance.
The most surprising result, though, was this: the perception of caffeine’s effect on the body was not a direct measure of how it affected sleep. In other words, even though participants might not have felt the caffeine in their body, it still affected their sleep quality adversely. When caffeine was consumed at 0 and 3 hours before bedtime, participants perceived that it was a disruption to their sleep. When caffeine was consumed 6 hours before bed, they did not report any effect to their sleep quality. However, the sleep monitor showed showed that this wasn’t the case.
The interesting takeaway here is that we shouldn’t simply rely on our perceptions to judge how caffeine is really affecting our bodies and sleep levels. That afternoon coffee you’re taking to stay awake could be keeping you up for longer than you might think.
Getting the Most Out of Caffeine
Even though coffee could be affecting your sleep, it doesn’t mean you should cut it out completely. There are a number of benefits linked to coffee. Keeping your brain alert is one of the main reasons. So we should focus on managing how and when we drink coffee during the day. Here are a few ideas for managing your coffee consumption:
1. Set a cut off time for coffee at 2 pm.
Caffeine takes a while to wear off and can cause sleeping problems, even if you don’t feel it in your body. For this reason, it’s best to limit coffee consumption for the morning hours or to early afternoon at the latest. Consuming coffee or another heavily caffeinated drink (energy drinks, for instance), will interrupt your sleep and you will definitely regret it the next morning.
2. Limit coffee to four cups per day.
According to the Mayo Clinic, adults shouldn’t be consuming more than 400 mg of caffeine per day, which equals about four cups of coffee. Too much caffeine causes anxiety and irritability. In the long run, you may also develop a dependence on caffeine for sustaining yourself If you really do have the urge to drink more coffee, choose decaffeinated instead.
3. Taper your caffeine intake throughout the day.
You most likely need caffeine early in the morning, since that’s the time of day when you’re likely to feel groggy. As the day progresses, you’ll probably need less caffeine. It’s a good idea to taper off the caffeine by choosing beverages that have less caffeine or are caffeine-free. You can opt for tea or decaffeinated coffee to ensure a caffeine-free evening.
4. Be mindful of what size mug you use.
Similar to how we fill up a plate for dinner, we naturally fill a mug to the top regardless of its size. So, be mindful of the size of your coffee mug; choose a smaller cup over a larger one. It’ll give you the illusion that you’re drinking more coffee. Adjust your environmental cues to help you improve your habits.
Featured photo credit: Ed Gregory via stokpic.com
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Source: Life Hack
