Caffeine is a natural substance found commonly in coffee, tea and sometimes even cocoa beans. Coffee is considered the main suppliant of caffeine, but even brewed products like tea have a considerable amount of caffeine in them. A 2015 study found that Canada has the third-highest coffee consumption per capita (152 liters per person per year) in the world, right behind Finland and the Netherlands. While we all love our morning coffee or tea, unregulated amount of caffeine intake will cause disruption to the internal body clock and have similar effects like jet-lag does.
If you are one suffering with disturbed sleep, you might want to reconsider your caffeine intake. Sleep deprivation caused by caffeine affects that part of the brain responsible for paying attention, storing long term memory and decision-making. This article will tell you how caffeine affects sleep quality so you know to monitor your daily caffeine intake and resultantly, sleep unhindered.
Caffeine Has a Long-Lasting Effect on the Body
Contrary to popular belief, a single cup of coffee will not just keep you up for the time after consumption, but also has lasting effects on the internal clock. When consumed regularly over time, it resets the internal circadian clock that generally tells us when to sleep and wake up. One such study conducted with a small number of participants who were administered a caffeine capsule three hours before their sleep time, for about 50 days. The caffeine capsule had the dosage equivalent to a double espresso shot. After a week of consumption, the participants slept late every day indicating its effect on the circadian clock. The effect lasted long enough that even on days caffeine was not consumed, the body clock was adapted to sleeping later in the night.
Blocks the Effect of Adenosine and Melatonin
Adenosine is a chemical build-up in the body that happens through the day. This chemical makes you less active and sleepier as the day goes by. Caffeine blocks the effect of adenosine on the body to keep you awake and alert. Resultantly, it is also known as an adenosine receptor antagonist.
Melatonin, on the other hand, is a chemical released in your brain that is also a sleep inducer. The effect of it is such that it counteracts the effects of melatonin, keeping your mind active and awake.
Can Trigger Anxiety and Palpitations
Is an addictive element that can cause withdrawals when abruptly cut back. The jitters that you feel when you’ve had too much coffee is your body telling you to reduce your caffeine intake. When left untreated, it can cause heart problems, and can also trigger anxiety.
So, How Much Caffeine is Safe?
All this said, when consumed in regulated amounts has positive effects to keep you awake, active, alert and productive. Health Canada recommends that one should only consume 400mg of caffeine per day. This amounts to about 8-ounce cups of coffee every day. Anything higher than this will start affecting the body and the mind. Unfortunately, a lot of processed and packed food have infused coffee flavors or caffeine making it difficult to calculate the exact amount of it consumed in a day.
Instead, stick to a healthy diet that naturally keeps you proactive during the day and sleepy at night. Maintain a proper sleep schedule to help you fall asleep and wake up at the same time. If you are open to going one step more, switch to comfortable bedding options that put you to sleep the minute you hit your head on the pillow. Luckily, we got you covered for this – check out our premium line of bamboo sheets and bedding range to help you sleep like a baby.