caffeine & sleep: the true effects

• Caffeine affects our sleep because it increases the activity in our brains and nervous systems. 

• It takes from as little as 5 minutes to feel the effects of caffeine. 

• REM occurs approximately 90 minutes after we fall asleep. 

• You should have your last caffeinated drink a minimum of 6 hours before you got to bed. 

Office workers, plumbers, and parents especially can testify to the blessing of caffeine. However, whilst caffeine may be the answer to a good start to the day, is it the answer to a good end to the day? A hit of energy is always welcome until it begins to affect your sleep.  

Today, we’re going to delve into the effects of caffeine and how this can impact your sleep quality, both positively and negatively. Before you know it, you’ll be able to manage your caffeine in-take while sustaining a healthy sleeping schedule.  

But before we get into it, let’s answer some commonly asked questions around caffeine and sleep. 

Why does caffeine affect sleep?

Caffeine is a stimulant, which means that your brain and nervous system’s activity is increased when it's consumed. In other words, you feel more awake and focused, which explains why it’s hard to sleep with caffeine in your system. What’s more, caffeine fights against adenosine - a substance in our bodies that promotes sleepiness. By blocking the adenosine receptor, you’re left feeling alert: the opposite of tired. 

On the other hand, a caffeine crash equals sleepiness, meaning that when you take caffeine plays a huge role in how it’ll affect your night routine. 

Does caffeine affect REM or deep sleep?

Firstly, you may be wondering what REM is. REM stands for rapid eye movement, and it often occurs approximately 90 minutes after we fall asleep. Your eyes rapidly go from direction to direction without sending any signals to your brain. Sleep experts believe this is a sign of extremely deep sleep, therefore upping the quality of the slumber.  

However, when caffeine is consumed, especially right before bedtime, this level of deep sleep can deteriorate and you’ll be less likely to experience REM sleep altogether. 

How much time does caffeine affect sleep? 

Have you ever wondered how long caffeine keeps you awake? It's a lot longer than you may think. The boost of alertness after a caffeine hit can be experienced in as little as 5 minutes post-consumption, but you also may not feel the full thrill until 45-60 minutes later. Its effects can last anywhere between 3 and 5 hours, with it not leaving your bloodstream completely until after 10 hours. 

With that in mind, having a caffeinated-based stimulant from the late afternoon up until the evening will likely dampen the quality and length of your sleep. 

What time should you have your last caffeinated drink?

The all-important question: when should you have your last cuppa? The answer varies from person to person, but according to the National Institute of Health, it's a general rule of thumb to have your last hit of caffeine a minimum of 6 hours before bedtime. Although you may find that during the 6 hours of decompression, you’re ready to hit the hay. 

Other ways to stay energised while still sleeping well

While coffee can feel like a key need in your every day, if you find that it's affecting your sleep, it might be time to find other ways to stay energised. Here are some of our recommendations:

Eat a banana a day - did you know that bananas are a natural energy booster? With low water and high sugar content, you will inevitably feel a burst of life after eating one. Many other foods can do the same, including eggs, beans, nuts, yoghurt, and sweet potatoes.

Drink plenty of water - as water prevents dehydration, you lose the risk of feeling fatigue and tiredness as a result.

Eat breakfast - after all, it's called the most important meal of the day for a reason. In fact, by having breakfast, you immediately replenish your glucose levels, boosting your energy and alertness.

Exercise more - this may be a given, but it's one not to look past. As you improve muscle strength, endurance, and your overall health, you also experience a boost of blood and oxygen flow, supporting natural energy production.  

How can you increase sleep quality

If you’re looking to get back into the groove of getting a solid night’s sleep after caffeine’s effects over the years, there are a few simple changes you can make:  

• Introduce or re-introduce a bedtime routine - we’re all creatures of habit, which means having a bedtime routine automatically signals to our brains that it's time for bed. Studies have shown that a routine also calms the mind and helps you to drop off to sleep easier. But remember, consistency is key. 

• Try meditating - If you find it hard to switch off, calming techniques such as meditating may be your saving grace. Experts say that meditating before bed helps people fall asleep twice as quickly. 

• Create the right environment - to get a good night’s rest, comfort is everything. From calming lighting and a cooling temperature to an exceptionally cosy and breathable bed set-up. You can accomplish an environment you won’t want to leave with our mattress toppers that you’ll instantly melt into, paired with our luxurious pillow selection. 

  Caffeine and sleep have a very complicated relationship, but by reducing your intake on the lead up to bedtime, you can still reap the benefits of an energy boost while getting a good night’s rest. We hope this blog has given you the answers you were looking for. Still not sure you can prioritise sleep over caffeine? Our blog on the cost of a good night’s sleep may convince you otherwise.