The best time to drink coffee at night without affecting sleep

introduction

Coffee is a must-have drink for many people when they wake up in the morning. It can refresh the mind and increase attention and concentration. However, some people worry that drinking coffee at night will affect the quality of sleep. This article will explore the effects of drinking coffee at night on sleep and find out the best time to drink coffee.

Background

To understand whether drinking coffee at night affects sleep, we first need to understand the main ingredient in coffee: caffeine. Caffeine is a stimulant that increases the activity of the nervous system and inhibits adenosine receptors. Adenosine is a chemical that regulates the balance between wakefulness and sleep.

Study Results

Studies have shown that for most people, consuming moderate amounts of caffeine (about 200-300 mg) will not significantly affect normal sleep. However, insomnia or shallow sleep may occur in some sensitive individuals. In addition, individual sensitivity to caffeine may vary depending on age, genes, and other physiological conditions.

Best time to drink coffee

According to the research results, the best time to drink coffee in the evening is in the early afternoon. This is because there is a concept in the human body called "sleep pressure", which accumulates as the awake time increases during the day. When the evening comes, sleep pressure reaches its peak and prompts us to fall asleep. However, consuming too much caffeine will inhibit adenosine receptors and reduce sleep pressure.

Individual Differences

While most people can consume moderate amounts of caffeine in the evening without affecting their sleep quality, some people are very sensitive to caffeine. These people may need to cut off their intake of caffeinated drinks (including tea and cola) earlier.

suggestion

Taking into account the above research results and individual differences, it is a safer practice to stop consuming caffeinated beverages after 4 pm. This ensures that most people will not be affected by caffeine when falling asleep at night. However, if you find yourself very sensitive to caffeine, you may need to cut off your intake earlier.

in conclusion

Whether drinking coffee in the evening affects sleep quality depends on the individual's sensitivity to caffeine and the amount consumed. Most people can enjoy a cup of coffee in moderation in the early afternoon without affecting their sleep. However, if you find yourself very sensitive to caffeine or want to ensure the best sleep quality, it is best to avoid consuming caffeinated beverages after 4 pm.

References

[1] Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3 or 6 hours before going to bed. Journal of ClinIcal Sleep Medicine: JCSM: Official Publication of the American AcaDEmy of Sleep Medicine, 9(11), 1195–1200.

[2] Clark I and Landolt HP (2017) Coffee, Caffeine, and Sleep: A Systematic Review of Epidemiological Studies and Randomized Controlled Trials. Sleep Medicine Reviews 31:70–78.

[3] Bonnet MH and Arand DL (2010) Caffeine Use as a Model of Acute and Chronic Insomnia. Sleep 33(6):777–787.