Why does coffee help me sleep?

By Dr Caroline Quiles PhD | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 12/05/2023 | Next review date: 12/05/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Caroline Quiles PhD is a Biomedical with expertise in chronobiology, biological rhythm, melatonin, sleep-wake cycle, anxiety, major depressive disorder, seasonal affective disorder (SAD) and cancer pharmacology. She writes and reviews content on these topics.

 

 Dr Caroline Quiles’ Highlights:

  • PhD in Physiology, focusing on the melatonergic system and cancer at the Chronopharmacology Laboratory of the University of São Paulo (IB/USP).

 

  • Master´s in Psychiatry and Behavioral Sciences emphasizing lighting, sleep/awake cycle and metabolism at the Chronobiology and Sleep Laboratory of the Hospital de Clínicas de Proto Alegre (HCPA/UFRGS).

 

  • Bachelor’s degree in Biomedicine with an emphasis in education and research (Psychobiology) and Human Reproduction.

 

Dr Caroline Quiles PhD is a Biomedical with scientific experience in clinical and experimental fields, who has made important academic contributions over the course of six years working in the Psychiatry and Behavioral Sciences areas through projects developed in the Chronobiology and Sleep Laboratory of the Hospital de Clínicas de Porto Alegre (HCPA/UFRGS).

Among the main subjects developed are the influence of light on activity and rest, melatonin synthesis, metabolism, anxiety, major depressive disorder, seasonal affective disorder (SAD) and biological rhythms. In collaboration with the Luxion company, Dr Caroline worked on developing a lighting system better suited to biological demands and regulation of the sleep/wake cycle.

Following the thematic of melatonin and the melatonergic system, Dr Caroline continued her scientific contribution over five years of work in the Physiology field, working on several projects about the HPA axis (Hypothalamus-Pineal-Adrenal), cancer, neuromodulation and immunology, at the Laboratory of Chronopharmacology at the University of São Paulo (IB/USP).

The main subject of study was the characterization of the melatonergic system in urothelial tumours and the influence of melatonin receptors on the proliferation of cells of different cancer types.

Dr Caroline Quiles participated as a member of the examination board for two editions of the Brazilian Science and Engineering Fair (FEBRACE), one edition of Beta Experience, from the Cientista Beta organization and as a mentor in the Winter Course at the Institute of Biosciences at São Paulo University (USP).

 

Education:

  • 2016 – Bachelor in Biomedicine at the Federal University of Rio Grande do Sul (UFRGS), Brazil.

 

  • 2017 –  Master in Medical Sciences: Psychiatry and Behavioral Sciences at the Federal University of Rio Grande do Sul (UFRGS), Brazil.

 

  • 2022 – PhD in Sciences: General Physiology at the University of São Paulo (USP), Brazil.

 

 Conference/Event appearances:

  • 2019 –  XV Latin American Symposium on Chronobiology (LASC). Sacrament Colony – Uruguay.

 

  • 2019 – 51st Brazilian Congress of Pharmacology and Experimental Therapeutics. Maceió – Brazil.

Honor Mention on Cancer Pharmacology Category.

Honor Mention on Inflammation and Immunopharmacology Category.

  • 2019 – Next Frontiers to Cure Cancer. São Paulo – Brazil.

 

  • 2018 –  50th Brazilian Congress of Pharmacology and Experimental Therapeutics. Ribeirão Preto – Brazil.

 

  • 2018 –  Travels from bench to bedside and back: I Symposium Weizmann-Einstein. São Paulo – Brazil.

 

  • 2017 –  69th SBPC Annual Meeting. Minas Gerais – Brazil.

                 Honor Mention on Physiology Category.

  • 2016 –  7th LEDforum. São Paulo – Brazil.

 

  • 2016 – 36th Scientific Week of HCPA – Brazil.

 

  • 2016 – XXVIII SIC UFRGS – Brazil.

Honor Mention FINOVA UFRGS.

Highlight of SIC UFRGS with a nomination for UFRGS Young Researcher Award

  • 2015 –  SBPC Regional Meeting. Palhoça – Brazil.

 

  • 2015 – 35th Scientific Week of HCPA – Brazil.

 

  • 2015 – XXVII SIC UFRGS  – Brazil.

 

  • 2014 – 34th Scientific Week of HCPA – Brazil.

 

  • 2014 – XXVI SIC UFRGS – Brazil.

 

  • 2013 – 33rd Scientific Week of HCPA – Brazil.

 

  • 2013 – XXV SIC UFRGS – Brazil.

 Highlight of SIC UFRGS with a nomination for the UFRGS Young Researcher Award

  • 2012 – 32nd Scientific Week of HCPA – Brazil.

 

  • 2012 – XXIV SIC UFRGS – Brazil.

 

  • 2012 –  44th International Summer Science Institute – Israel.

 

The main publications of Dr Caroline Quiles are:

 

 

 

 

 

 

 

 

Conference Papers:

 

 

 

 

 

 

 

 

 

 

 

 

 

Media coverage:

 QUILES, C. L.Nde3 Cast. Aquele sobre mudanças e carreira. 2022.

QUILES, C. L. Ciências Biológicas | Caroline Luísa Quiles – Prêmio Vídeo Pós-Graduação USP. 2019.

QUILES, C.L. Weizmann Talks escola de verão. 2018.

QUILES, C. L. Cronobiologia na Inovação Tecnológica. 2016.

Torri, D; QUILES, C. L; HIDALGO, M. P. L. Conforto Circadiano. L+D. 2016.

 

You can view some of Dr Caroline’s work below and links to her professional profiles:

Research Gate: https://www.researchgate.net/profile/Caroline-Quiles-2

Linkedin: https://www.linkedin.com/in/dra-caroline-quiles-59bb42221/

Google Scholar: https://scholar.google.com/citations?user=jDD9tSQAAAAJ&hl=en 

 


Dr Caroline Quiles PhD
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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In this article, we will answer the question, “Why does coffee help me sleep?”, we discuss some potential benefits and drawbacks of using coffee to aid sleep, and what you should drink instead of coffee to help you sleep.

Why does coffee help me sleep?

Coffee helps you sleep because you are probably so tired and consuming so much coffee that your body cannot stay awake any longer, despite the caffeine.

In general terms, caffeine “lies” to your body, giving you the information that you are not tired, and when your body realizes it,, it is already too tired. This is one of the possible reasons coffee could make you fall asleep (1).

Why do I keep getting sleepy even after drinking coffee?

You keep getting sleepy even after drinking coffee due to the rebound effect from caffeine. 

Sometimes, you had a tiring day and still needed to do some tasks until later, such as work or studies, and resorted to using coffee to stay awake longer. However, instead of staying awake, you fall into a deep sleep. 

If this has happened to you, it is a red flag as you may be experiencing a rebound effect from caffeine, a molecule found in coffee and other foods such as chocolate, green tea, and cola beverages .

The best-known effects of caffeine are increased wakefulness and attentiveness. This occurs because it has a chemical structure similar to adenosine, a central nervous system modulator molecule . 

During the day, adenosine builds up in the bloodstream and brain as you expend energy. As a result, the concentration of adenosine peaks at the end of the day, making you sleepy. 

This process happens because adenosine binds to its receptors in the brain, which signals tiredness and sleepiness to the whole body.

Caffeine prevents adenosine from binding to its receptors, preventing your body from receiving the information that you are tired, thus prolonging the alert state.

However, with an increased caffeine consumption, the liver is able to metabolize caffeine faster, resulting in the accumulation of adenosine. Thus, the excitatory effect of caffeine wears off sooner and is replaced by extreme tiredness induced by accumulated adenosine.

If you are experiencing any of these symptoms or other sleep-related issues, you must speak with your healthcare provider or a sleep specialist. They can assist in identifying the root cause of your sleep problems and suggest suitable treatment options, which may involve lifestyle modifications, cognitive-behavioral therapy, medications, or other interventions (1-6).

3 potential benefits and 3 drawbacks of using coffee to aid sleep:

Potential Benefits:

  • Coffee may help some people fall asleep faster by inducing feelings of relaxation and drowsiness.
  • Some studies suggest that coffee consumption may be associated with a lower risk of certain sleep disorders, such as sleep apnea and restless leg syndrome.
  • Coffee may be an effective tool for maintaining alertness and performance in certain situations, such as during long periods of wakefulness or night shift work.

Potential Drawbacks:

  • Consuming coffee before bed can disrupt the natural sleep-wake cycle and make falling and staying asleep more difficult.
  • Caffeine can reduce the amount and quality of deep, restorative sleep that occurs during the night, leading to feelings of fatigue and decreasedcognitive function during the day.
  • Overconsumption of coffee can lead to other adverse affects on health,  such as increased heart rate, anxiety and digestive issues.

Remember that the effects of coffee vary from person to person, the amount consumed and the time of consumption. Thus, many of its effects are still controversial (5,7).

While coffee may have some potential benefits for aiding sleep in certain situations, it is generally recommended to avoid consuming caffeine in the afternoon and evening and to prioritize other strategies for promoting healthy sleep habits, such as maintaining a consistent sleep schedule and creating a relaxing sleep environment.

What should you drink instead of coffee to help you sleep?

To help you sleep, you should drink other beverages than coffee. Here we show some of them:

Chamomile tea: It has been used for centuries as a natural remedy for insomnia and anxiety. Some studies have found that chamomile tea can improve sleep quality and reduce the time it takes to fall asleep. 

Tart cherry juice: It is a natural source of melatonin, a hormone that regulates sleep-wake cycles. Drinking tart cherry juice before bed may help improve sleep quality.

Passionflower tea: It has been used traditionally as a natural remedy for anxiety and yields short-term subjective sleep (8-10).

Conclusion

In this article, we answered the question, “Why does coffee help me sleep?”, we discussed some potential benefits and drawbacks of using coffee to aid sleep and what you should drink instead of coffee to help you sleep.

Citations

1. Reichert CF, Deboer T, Landolt HP. Adenosine, caffeine, and sleep–wake regulation: state of the science and perspectives. Journal of Sleep Research. 2022;31(4):e13597.  

2. Caffeine. National Library of Medicine. 

3. Research I of M (US) C on MN. Pharmacology of Caffeine. Caffeine for the Sustainment of Mental Task Performance: Formulations for Military Operations. National Academies Press (US); 2001.

4. Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. 2023 Jun 1;69:101764.

5. Temple JL, Bernard C, Lipshultz SE, Czachor JD, Westphal JA, Mestre MA. The Safety of Ingested Caffeine: A Comprehensive Review. Front Psychiatry. 2017 May 26;8:80. 

6. Sajadi-Ernazarova KR, Anderson J, Dhakal A, Hamilton RJ. Caffeine Withdrawal. In: StatPearls. Treasure Island (FL): StatPearls Publishing; 2023. 

7. Parry D, Iqbal S, Harrap I, Oeppen RS, Brennan P. Caffeine: benefits and drawbacks for technical performance. British Journal of Oral and Maxillofacial Surgery. 2023 Apr 1;61(3):198–201.

8. Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. Eur J Nutr. 2012 Dec;51(8):909–16. 

9. Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011 Aug;25(8):1153–9. 

10. Srivastava JK, Shankar E, Gupta S. Chamomile: A herbal medicine of the past with bright future. Mol Med Report. 2010 Nov 1;3(6):895–901. 

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