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Why can’t I sleep when I drink a lot of coffee?

By Dr Caroline Quiles PhD | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 05/12/2023 | Next review date: 05/12/2025
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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 short article, we will answer, “Why when I drink a lot of coffee I can’t sleep?”. Although we will also talk about the action of caffeine on sleep, we will list some tips on how to have a good night’s sleep and continue to drink coffee daily. In addition, we will discuss if caffeine is a good substitute for a sleepless night and if it’s possible to counteract the effect of caffeine.

Why can’t I sleep when I drink a lot of coffee?

You can’t sleep when you drink a lot of coffee because the caffeine present in coffee disrupts the quality and quantity of sleep.

With an effect of around 6 hours, your body will still be processing a cup of coffee you had in the morning until late afternoon, meaning when you increase your caffeine dose or consume it later, your sleep is negatively affected (1).

What is the action of caffeine on sleep?

Caffeine is most commonly known for its ability to increase wakefulness and attentiveness. This is due to its chemical structure, which resembles adenosine, a molecule that modulates the central nervous system.

Throughout the day, adenosine levels in the bloodstream and brain increase as you expend energy. As a result, adenosine concentration reaches a peak towards the end of the day, causing drowsiness.

This process occurs because adenosine binds to its receptors in the brain, signaling fatigue and sleepiness throughout the body.

Caffeine prevents adenosine from binding to its receptors, which delays the onset of tiredness and prolongs alertness. However, with continued coffee consumption, the liver metabolizes caffeine more quickly while adenosine accumulates.

It is as if caffeine “tricks” the brain: no matter how much adenosine we have accumulated, caffeine blocks the receptors, causing the sensation of sleep to stop momentarily.

However, keep in mind that when the stimulant effects of caffeine wear off, the extreme fatigue induced by the accumulated adenosine takes over. And you may fall into profound rebound drowsiness (1–4).

What to do to drink coffee and still ensure a good night’s sleep? 7 tips to keep drinking coffee without losing sleep.

For to drink coffee and still ensure a good night’s sleep, you’ll need to make some changes to your routine, taking into account some tips:

  • Stay tuned for the time.

Our bodies require a minimum amount of time to metabolize caffeine after consumption. To avoid disrupting your sleep, it’s recommended that you limit your intake of coffee (and other caffeine-rich beverages) to no later than 6 hours before bedtime.

  • Try to sleep at least eight hours a night.

These hours make the body perform all the necessary functions during the night, in addition to providing a well-deserved rest.

  • Choose the right pillow.

Models with adjustable heights are the most suitable, as they have three internal layers and allow for various height options. 

  • Take a warm bath.

Taking a warm bath helps to remove all the impurities from the body accumulated during the day, as well as helping to refresh and, above all, relax.

  • Eat light foods.

Avoid heavy meals before bedtime and, above all, foods that increase insulin levels (thus triggering metabolism). The larger the dinner, the worst sleep.

  • Try to sleep in dark environments.

Light at night harms biological cycles and hormone production, as melatonin production is interrupted in the light, causing a feeling of tiredness in the morning.

  • Avoid getting distracted by other activities while lying in bed.

For example, watching TV before bed can disrupt sleep by causing occasional awakenings due to noise and movement. The light emitted by screens also inhibits the production of melatonin, a hormone crucial for sleep architecture that depends on darkness. (3–6).

Is caffeine a good substitute for a night’s sleep?

Caffeine is not a good substitute for a night’s sleep. On the contrary, doing so can lead to a vicious cycle of caffeine addiction and further sleep deterioration, especially if you consume too much caffeine.

This cycle often begins when you feel tired from a lack of sleep and turn to coffee to help you wake up. However, excessive coffee consumption can worsen the following night’s sleep. In addition, as your caffeine intake increases, your liver will produce more enzymes to metabolize the caffeine, requiring you to consume even more to achieve the same effect. 

This can lead to a dangerous cycle of increasing caffeine intake and worsening sleep quality.

Over time, consistently poor sleep can increase the risk of various health issues, including cardiovascular diseases, headaches, dizziness, anxiety, irritability, and an elevated heart rate.

Unfortunately, the solution to this cycle doesn’t involve simply drinking another cup of coffee. Instead, it’s crucial to prioritize your sleep and gradually re-establish healthy sleep habits (7–9).

Is it possible to counteract the effect of caffeine? How?

It is not possible to completely counteract the effect of caffeine, however, it can be reduced with some behaviors. One way is to drink plenty of water to stay hydrated and improve urination to eliminate caffeine more quickly.

You could also take a short nap or practice relaxation techniques, such as deep breathing or meditation, to help calm your mind and body. 

Finally, try switching to decaf or a non-caffeinated beverage altogether. Remember, it’s essential to listen to your body and not overdo it on caffeine in the first place (10.

Conclusion

In this short article, we answered, “Why when I drink a lot of coffee I can’t sleep?”. Although we also talked about the action of caffeine on sleep, we listed some tips on how to have a good night’s sleep and continue to drink coffee daily. In addition, we discussed if caffeine is a good substitute for a sleepless night and if it’s possible to counteract the effect of caffeine.

Citations

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

2. 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.

3. Heckman MA, Weil J, Gonzalez de Mejia E. Caffeine (1, 3, 7-trimethylxanthine) in foods: a comprehensive review on consumption, functionality, safety, and regulatory matters. J Food Sci. 2010 Apr;75(3):R77-87.

4. Caffeine. National Library of Medicine.

5. Drake C, Roehrs T, Shambroom J, Roth T. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. J Clin Sleep Med JCSM Off Publ Am Acad Sleep Med. 2013 Nov 15;9(11):1195–200.

6. Troy D. Healthy Sleep Habits]. Sleep Education. 

7. Parry D, Iqbal S, Harrap I, Oeppen RS, Brennan P. Caffeine: benefits and drawbacks for technical performance. Br J Oral Maxillofac Surg. 2023 Apr 1;61(3):198–201.

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

9. 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 Med Rev. 2023 Jun 1;69:101764.

10. Ruxton CHS. The impact of caffeine on mood, cognitive function, performance and hydration: a review of benefits and risks. Nutrition Bulletin. 2008;33(1):15–25.