In this short article we will answer the question: “why when I drink a lot of coffee I can’t sleep?”. In addition, we will list some tips on how to have a good night’s sleep and still continue to drink coffee daily. In addition, we will discuss the harm of a bad night’s sleep.
Why when I drink a lot of coffee I can’t sleep?
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.
Caffeine has the ability to bind to the same receptors as adenosine, inhibiting their activity and accelerating neural activity.
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 momentarily stop.
What to do to drink coffee and still ensure a good night’s sleep?
As everything in excess is not good, it is possible to reconcile a moderate dose of coffee per day and still have quality sleep, taking into account some tips:
Avoid drinking coffee, tea or cola-based soft drinks before going to bed.
These foods contain caffeine and interfere with sleep. To give you an idea, the time that caffeine stays in the body is approximately eight hours.
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
Use pillows suited to your body type and according to your personal preferences.
Models with adjustable heights are the most suitable, as they have three internal layers and allow for various height options. The proper pillow with anti-mite treatment helps to prevent back problems, prevent sweating and even stop the recurrence of allergic attacks.
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 greater the evening meal, the greater the difficulty in eating and the worse sleep;
Try to sleep in dark environments
Light harms biological cycles and hormone production, as cortisol and melatonin productions are interrupted in the light, causing a feeling of tiredness in the morning;
Avoid getting distracted by other activities while lying in bed
Some people believe that watching TV, for example, even helps them fall asleep, however, what happens is that the individual does not sleep deeply, waking up from time to time.
What are the harms of a bad night’s sleep?
In the long term, sleeping poorly increases the risk of numerous pathologies, including cardiovascular diseases.
Caffeine is a stimulant, naturally present in more than 60 plants, such as the coffee bean, tea leaf, kola nut and cocoa pod.
The American organization National Sleep Foundation explains that when ingesting caffeine in coffee, tea, soft drinks or energy drinks, we increase our alertness because caffeine temporarily blocks the action of substances that induce sleep and increases the production of adrenaline.
In some people, the same source assures, the effect can manifest itself in just 15 minutes after ingestion. In addition to altering sleep, it can cause headaches, dizziness, anxiety, irritability and increased heart rate.
If you experience any of these symptoms – or start feeling addicted – you should exclude caffeine from your diet, advises the National Sleep Foundation.
Is caffeine a good substitute for a bad night’s sleep?
Caffeine should not be used to combat sleep caused by a bad night’s sleep. You start a vicious cycle of caffeine addiction and sleep deterioration by consuming the substance to excess. You feel unwell and fatigued from having slept poorly and drink coffee to wake up. But this coffee can make the next night even worse if taken in excess.
You’ll start to feel like you need more caffeine to function, which will make your sleep worse, have side effects, and you’ll likely develop a caffeine tolerance.
Unfortunately, the answer to this cycle doesn’t lie in another cup of coffee. It’s about prioritizing your sleep, and then slowly and carefully re-establishing the habit.
Other FAQs about Coffee that you may be interested in.
The caffeine present in coffee speeds up your metabolism and takes away your sleep, so when in high doses, caffeine disrupts sleep and makes you sleep poorly.
Some actions must be taken to have a good night’s sleep, such as not drinking coffee or drinks that contain caffeine too late, choosing a good pillow, not sleeping with the lights on, among other tips.