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Effects of caffeine on our sleep

What happens to our body when we drink coffee, what effects does caffeine have on our sleep, how to consume coffee properly in case of fatigue ... Discover all the answers to the questions that the we are wondering about the oldest energy drink.

 

Coffee, a drink that can really prevent you from sleeping

 

Overall, it is universally acknowledged that coffee can prevent you from sleeping. It depends on several parameters: the daily consumption of caffeine, the time of the last intake and individual sensitivity to caffeine, determined in part by our genetic heritage, but also by our lifestyle (usual consumption of caffeine, weight, medication, diet ...) and the quality of our sleep.

 

In addition, taking coffee does not always affect our ability to fall asleep, however it decreases the duration of sleep and increases the duration of nocturnal awakenings. Thus, some people think that drinking coffee does not affect their sleep. In practice, when we consume more than 3 to 4 coffees per day, this leads to a reduction in the duration of sleep in a large part of the population.

 

Caffeine: its impact on sleep varies from person to person

 

The impact coffee can have on sleep varies greatly from person to person. In general, the "half-life" (which is the elimination of 50% of the substance) of caffeine goes on for 4 to 6 hours, ergo it is recommended to stop consuming caffeine after 4 pm.

 

However, for some people with less efficient metabolism, this process can be as long as 12 hours. In this case, a coffee consumed at noon would affect their quality of sleep. So you have to know yourself and limit your coffee consumption in the afternoon.

 

What happens in our body when we drink coffee?

 

The structure of caffeine is close to a mediator produced by our neurons, called adenosine. Adenosine is involved in the transfer of energy and information in our body. It is produced throughout the day. One of its fundamental functions is to promote sleep, the process of resting our organism, essential for the reconstitution of our energy reserves and for the repair of our organism (growth, tissue regeneration, elimination of waste).

 

To put it simply, caffeine takes the place of adenosine, which will limit the sleep and drowsiness-promoting effect of adenosine. In addition, caffeine will inhibit the activity of enzymes that break down stress hormones, thus promoting anxiety, an increase in heart rate and body temperature.

 

6 tips to consume caffeine correctly:

 

  • reduce daily consumption (use decaffeinated coffee if necessary)
  • consume less than 3 coffees per day
  • do not consume coffee within 4 hours of going to bed
  • take coffee with meals (this increases the half-life and limits sudden increases in blood quantity with side effects)
  • if caffeine is used to stay awake, do not consume more than 6 coffees per day
  • beware of drug interactions, some drugs increase the half-life, check with your doctor
  • know yourself well ... respect your rhythm, your sensitivity