Caffeine can be one of the great joys of life. No matter your preferred indulgence - coffee, espresso, cappuccino, tea, hot chocolate, soda pop, or energy drinks - it can give your energy and spirit a boost. But, unfortunately, it may also disrupt your sleep. For people who have difficulty falling or staying asleep, symptoms of insomnia, it may be time to cut out the caffeine. How does caffeine affect sleep?
Caffeine is a natural stimulant. It improves alertness and decreases sleepiness. How does this occur? Caffeine interferes with a chemical in the brain, or neurotransmitter, called adenosine. The longer a person stays awake, the more adenosine accumulates within the brain. In a sense, adenosine is a marker of sleepiness: the higher the levels, the sleepier a person feels. By blocking the effects of adenosine, caffeine decreases sleepiness. This may seem most desirable, especially if you are struggling to stay awake. However, it may also lead to difficulty sleeping at night in susceptible people.
Not everyone is affected in the same way by caffeine. Some people are highly sensitive to its effects. A small sip of coffee in the afternoon may lead some to a restless night of sleep. Others may enjoy a caffeinated beverage just before bedtime with nary an effect. Why is there variability in this phenomenon? It likely relates to different levels of an alerting signal in the brain. Some people have a higher level of arousal that results in wakefulness - both in the day and night. If a person has a higher level of alertness, it will be more difficult to fall asleep. Add a stimulant such as caffeine into the mix and this alertness will increase even further, making insomnia more likely.
This varying sensitivity to caffeine may also lead to different negative effects. Some people may be subject to adverse effects when using caffeine, including: jitteriness, fast heart rate (tachycardia), frequent urination, and anxiety. When it is taken away, withdrawal may even ensue. Not everyone will experience these difficulties, just as not all will find that caffeine disrupts sleep.
If you sleep well at night with your current use of caffeine, there may be little reason to set it aside. However, if you have difficulty falling or staying asleep, it should draw your attention. In some cases, it should be avoided after noon to avoid the disruptive effects. In others, it should be cut out completely. How do you know how much it affects your sleep? The safest bet would be to eliminate it completely. In the setting of persistent insomnia, this is highly recommended.
In order to sleep better, there are certain changes that are completely within your control. Whether you consume caffeine, no matter it's form, is something that you can change. Moreover, if you cannot sleep well at night, it is probably something that you should.