What time do you stop caffeine drinking?
Your caffeine uses moderation in the evening is one of the most widely-considered sleep tips . And it’s definitely a good tip! Today, many people do not have a “challenge” to get too much caffeine. Think about the popularity of energy drinks. Study has shown that excessive caffeine use has more negative effects than a disturbed sleep alone. For example, large users have a greater chance of cardiovascular problems.
There has already been a lot of research into the effects of caffeine use on sleep and, therefore, much is known about it. Everyone really knows that caffeine has a stimulating effect and keeps you awake, so it’s better not to drink more coffee in the evening. Even in a previous article with sleeping tips, I have already indicated that you can stop drinking some caffeine drinks sometime in the afternoon. However, the best time to use your last cup of coffee was a little wet finger work.
What time do you drink your last bakkie?
An American research now gives a little more insight into the influence of caffeine use on sleep. This research focused not only on the consequences themselves, but on the effect that caffeine uses on the “timing” of caffeine intake before going to bed. They examined the effects of caffeine use on ingestion at different times before bedtime. Their conclusion? Even caffeine use 6 hours before going to bed resulted in significantly lower sleep quality!
The study of the influence of caffeine on sleep
A total of 12 volunteers participated. Healthy mature men and women with moderate caffeine use in daily life. They stayed in sleep diary and were monitored at home with special measuring equipment. So everyone slept under normal circumstances and went to bed for their normal sleep time. The volunteers all had no extreme sleep rhythms. Sleeping times between 21:00 and 01:00 and the time of rising between 6:00 and 9:00. The sleep time ranged from 6.5 o’clock to 9 o’clock, and no one had the habit of doing a nap .
Time of caffeine use
The only factor that actually changed was the timing of caffeine use. Participants received caffeine in pill form as well as placebo. The researchers had arranged the schedule to measure the various effects for 3 different times of caffeine use with regard to sleep time. Just before bedtime, 3 hours before bedtime and 6 hours before bedtime. She discovered severe sleep disturbances for all three times.
- Using caffeine at all 3 times caused shorter sleep time , even the use of caffeine 6 hours before bedtime resulted in less than one hour less sleep.
- Caffeine use resulted in poorer sleep quality at all 3 times. One woke up longer during the night.
- The participants only experience a disturbed sleep in caffeine use just before and 3 hours before going to bed, and not in bed 6 hours before going to sleep, was shown in the sleep diaries. However, and this I find myself the most interesting conclusion of the study, the sleep monitors that measure sleep and sleep efficiency actually recognized a significant negative impact on both statistics!
Unconsciously sleep worse
This means that you obviously do not have the capacity to know that caffeine use disturbed our sleep longer in advance (in this case 6 hours) before bedtime. Sleep disturbance is observed in use just before and 3 hours before bedtime. However, this happens unconsciously when using caffeine 6 hours before going to bed.
You may think that the coffee at the end of the afternoon does not affect your sleep. This research seems to show that it actually disturbed sleep. We must therefore be well aware that caffeine use also affects our sleep quality if we do not perceive it!
I absolutely do not claim that coffee is the ultimate evil or so, and I also enjoy a few cups of coffee a day. I believe that the stimulating effect of coffee (with a degree) can very well help to start up for example in the morning. The point I’m trying to make with this is that we must be well aware of the influence of caffeine use later in the day.
Responsible use of caffeine while maintaining your sleep
- Drink only coffee in the morning. If you would like a cup in the afternoon, drink it at least before 15:00. If you go to bed for 22:00 you can even go on at 14:00. For a minimum of 8 hours between your last cup of coffee and your sleep time.
- Use your caffeine moderately. Do not drink too much coffee, and avoid half-liter cans of energy drink!
Caffeine is not the solution to fatigue
The conclusion, caffeine does not use as the solution to fatigue. Just make sure you sleep well enough. If you ignore your sleep problems and dissolve your fatigue by drinking a lot of caffeine you will be in a vicious circle . You sleep badly -> is more tired -> you have more craving for caffeine -> your sleep is more disturbed by the caffeine -> and this makes you feel more tired and starts the whole trip again!
A small note of this article . In this study, only 12 people participated, which I think can not be a very reliable result. It seems to me right that some alarm bells are being made and the obvious conclusions of this research must be taken into account. Let’s hope that research is being conducted on a larger scale.
Do you know someone who works a lot of coffee or energy drinks in one day? Then help by pointing him or her to this article.