Does your quest for a good night’s sleep have a silent saboteur?
Now, coffee may not be the entire culprit of your insomnia, but it’s a good place to begin with troubleshooting sleep issues.
If you’ve ever wondered why drinking coffee late in the afternoon or with dinner ends with you lying awake and staring at the ceiling into the early hours, then read on.
Because, it might surprise you that it’s not because coffee is a stimulate.
Lots of us rely on coffee as a constant companion to power through busy days. It’s often the go-to for a quick energy boost when fatigue threatens productivity and deadlines are looming. We use it for breaks, for social connection and for staying awake when needed. It’s also the first thing many reach for on waking.
Let’s face it – coffee is a common part of many people’s day.
Is it keeping you awake?
Adenosine: The Sleep Regulator
Adenosine is a naturally occurring molecule in the brain that plays a pivotal role in regulating your sleep-wake cycle.
Every day is the same. From the moment you wake up, adenosine levels in your brain gradually increase. A bit like a reverse count-down timer to sleep. Once a certain level is reached, you become drowsy and your brain gets the signal it’s time to wind down and go to sleep.
That’s why you get sleepy.
This slow accumulation of adenosine in your body over the day is because adenosine is a by-product of cellular energy production. In fact, the more active and energetic you are during the day, the more adenosine is accumulated.
Cellular energy production = more adenosine
That’s why you feel tired and sleepy after a 10 kilometer hike.
Coffee – silently sabotaging your sleep
Enter caffeine, adenosine’s opponent.
Caffeine has a chemical structure that’s similar to adenosine. When you consume caffeine, the molecules slip into the brain’s receptors meant for adenosine, effectively blocking its sleep initiation role. It prevents the drowsiness that’s your brain’s signal for sleep. Instead, you get increased alertness and wakefulness.
While this is an effective energy boost late in the afternoon when you need to meet a work deadline, it can disrupt sleep patterns and eventually affect your health.
Timing is everything
I love my macchiato each morning after breakfast. It’s part of my morning routine and I’m not going to change that.
But, I am mindful of the timing of my daily coffee.
Because, timing is everything!
Caffeine has a half-life (the time it takes for half of the molecules to be metabolised in your body) which ranges from three to seven hours depending on the coffee and your metabolism. It’s different for everyone. For you, it could mean a late caffeine boost can linger in your system long after you want or need it.
As the sun sets and your wind down process begins because of your adenosine levels in preparation for sleep, the presence of caffeine in your brain’s adenosine’s receptors will hinder your sleep signals. Consequently, your body’s desire to wind down gets all muddled. That’s when you find yourself staring at the ceiling, tossing and turning and are unable to get a good night’s restful sleep, leading to fatigue the next day.
If you’re someone who can happily drink coffee well into the night and still get to sleep, don’t be fooled. The caffeine will affect your quality of good restorative sleep even though you’re not aware of the effects (at the moment).
Bite Sized Tips for Better Sleep
- Exercise – build up more adenosine during the day by moving more. Take a walk at lunchtime.
- Timing – notice your caffeine intake and timing. If you’re sensitive to it’s effect on your sleep, don’t drink a caffeinated drink after lunch.
- Herbs – opt for a herbal tea in the afternoon for a boost such as licorice or peppermint, or drink water to boost your brain power.
- Sleep routine – establish a consistent sleep routine by going to bed and waking at the same time every day, even on weekends. This helps to regulate your internal body clock and will improve sleep quality.
- Bedtime ritual – create a relaxing and calming bedtime ritual for an hour before you go to sleep such as reading, gentle stretches, breathing exercises, journaling, practicing gratitude.
- Temperature – your body needs to drop a degree or so in temperature to get to sleep. Make sure your bedroom is dark, quiet and a comfortably cool temperature. A hot shower before bed can help to drop your body temperature to bring on sleep.
- Blue light – reduce exposure to screens after dinner and definitely stop screen time an hour before bed. The blue light emitted by screens and some light bulbs signals your brain that it’s daytime and will interfere with your other sleep inducing hormone, melatonin.
I can help with restoring your sleep and recovering from fatigue. Here’s how:
- Book in for a consultation (in Clinic, Zoom or over the phone) to really drill down on why you are so tired – Click here
- Eating the right foods for your body and rebooting your metabolism can really improve your sleep and energy – Click here
- Not sure what you need? Book in for a 20 minute FREE discovery call chat with me – Click here
- Sign up for my Newsletter for regular health tips – Click here
With your health in mind,
Catherine x
