Can caffeine in the evening cause sleep problems?
The body takes longer than you think to completely break down caffeine. In total, it takes about 6 to 8 hours after consuming caffeine until there is no more caffeine in the body. Because of its wake-inducing effect, caffeine and thus also coffee consumption in the afternoon and evening can significantly disrupt sleep. Drinking too much coffee or too late can not only delay falling asleep, but also shorten the length of sleep and suppress deep sleep.
In addition to coffee, other drinks and foods also contain caffeine – these include foods such as chocolate and drinks such as matcha, green and black tea, energy drinks, mate or soft drinks such as cola.
The long breakdown time of caffeine can lead to a vicious circle for some people: coffee and other caffeinated drinks keep you awake until the evening, which in turn disrupts sleep and leads to even more tiredness the next day. Because of the tiredness, you drink a lot of coffee again the next day. There is also the habituation effect - over time you need more and more caffeine for the same awakening effect. You get the feeling that you can fight tiredness with coffee - without realizing that coffee is one of the causes of tiredness.
Does coffee also have positive effects on our health?
Coffee does not only have negative effects on our health. Various positive properties of coffee are also being discussed and studied. The most obvious is probably the improvement in concentration. Some people also find coffee helpful for headaches and migraines - there are even painkillers that contain caffeine. In addition, there is initial evidence that coffee consumption can reduce the likelihood of developing neurodegenerative diseases such as Alzheimer's and improve long-term memory. These effects are mainly associated with the release of neurotransmitters such as dopamine that coffee consumption causes.
Coffee itself does not seem to be a problem, but it depends on what time and in what quantities it is consumed.
How long should I avoid coffee before going to sleep?
Because caffeine takes so long to break down, you should ideally avoid coffee 8 hours before going to bed - for many people, this means no caffeine after 2 p.m. If you want to be absolutely sure that caffeine does not affect your sleep, or if you are very sensitive to caffeine, you should avoid consuming caffeine after 12 p.m.
You may be wondering whether this recommendation is a bit exaggerated. Or maybe you are one of those people who don't seem to mind caffeine at all (anymore) - you fall asleep immediately despite drinking Coke or coffee in the evening. And it's true: everyone reacts differently to coffee. In addition, some people have already developed a significant tolerance to caffeine through regular consumption and need a lot of coffee to still feel an awakening effect. But even if you have no problems falling asleep quickly in the evening , that doesn't mean that coffee in the evening doesn't affect your sleep. As already mentioned, coffee can have a negative impact on the quality of sleep, lead to restless sleep and thus have a negative impact on your health in the long term.
What is the maximum amount of coffee you should drink?
According to the European Food Safety Authority, caffeine intake of up to 400 mg (about 4-5 cups of coffee) spread over the day is safe. To calculate the maximum recommended dose for each individual, you can multiply your body weight by 5.7 to get the recommended maximum daily dose (in mg). A cup of filter coffee (200 ml) contains about 90 mg and an espresso (60 ml) contains about 80 mg of caffeine. However, people who suffer from sleep disorders should make sure to keep their caffeine consumption below the maximum dose in order to minimize negative effects on sleep.
How can I replace coffee in the evening?
Do you find it difficult to give up your coffee, chai or green tea in the afternoon and evening and want to change this habit ? One option is to replace your caffeinated drink with a caffeine-free drink that is as similar as possible, for example decaffeinated coffee or herbal tea.
Tip: Coffee alternatives have become increasingly popular recently. In health food stores, well-stocked supermarkets and online, you can find substitute products containing chicory, lupine, grains, maca or chaga mushrooms. You might even discover a new favorite drink without any caffeine.
Another option is to gradually move up the time of caffeine consumption or reduce the amount at first. However, be aware that reducing or giving up caffeine can lead to withdrawal symptoms such as headaches and difficulty concentrating - your body will have to adjust in the first few weeks. However, once you get through this phase, you can be proud of yourself and will probably feel the positive effects of improved sleep quality.
Sleep problems despite avoiding caffeine?
You skipped coffee in the evening and still suffer from problems falling asleep , insomnia or waking up at night ? Coffee is just one of many factors that can affect the length and quality of your sleep. To find out what might be disturbing your sleep, it can be worthwhile keeping a sleep diary. .