Some people take a swig of alcohol before bed; some, a glass of nice warm milk. But you’re not some people. You’re a true blue, dyed-in-the-wool coffee lover. It’s natural for you to want as many cups of coffee during the day as you can have, plus one more before you hit the sack.
Question is, is drinking coffee before bedtime really a good idea? Learn more about coffee at KoobiesCoffee.
Coffee and Sleep – Here’s the Lowdown
Indeed, science has a long way to go in terms of understanding coffee. Suffice it to say that, in general, the study of coffee is ever-evolving. Aside from providing you with a quick daily boost, each cup is packed with potent antioxidant compounds. There is no denying that drinking coffee has health benefits. The real issue that coffee lovers are grappling with is the connection between sleep quality and coffee.
According to a recent study, drinking coffee (or tea) near your bed time should not affect sleep quality. Researchers from said study monitored over 700 participants in over 5,000 days and nights. In the study, they recorded the amount of caffeine, nicotine and alcohol consumed by participants. Using sleep diaries and wrist trackers, the researchers analyzed sleep duration and efficiency and the intervals at which the participants dozed off and woke up.
The results showed that alcohol and nicotine negatively affected sleep rhythm and quality. However, caffeine from coffee and tea showed no negative effects.
How Much Is Too Much
As with everything in life, moderation is key. While caffeine has been reported to decrease fatigue and boost concentration and mental agility among drinkers, there are limits. The health benefits that come with drinking coffee correspond to drinking one to five cups a day, which caps the caffeine levels in just under 300 milligrams a day. Anything more than that can cause insomnia, heart palpitations and other symptoms.
Drink Coffee and Sleep Better, Too
For the most part, coffee lovers do not need to worry about losing sleep after drinking a cup of brew at night. But remember: stay well within the suggested limits of one to five cups per day. If you do, then you’ll have improved health, and a much lower risk of developing various medical conditions.
More often than not, fixing your sleep environment is all you need to improve your sleep – whether or not you drink coffee at night. Here are some ideas for coffee lovers who want to improve their sleep quality:
- Set up a comfortable bed
For starters you will need nice fluffy pillows that are neither too hard nor too soft, clean cozy sheets and a medium-firm mattress. All these should lull you right to sleep, even if you had coffee less than a few hours before going to bed.
- No food for at least two hours before bedtime
Going to bed on a full stomach can cause heartburn and other discomforts, which prevent you from getting a good night’s rest.
- Don’t add sugar
Sugar is bad for sleep. People who have high sugar levels in the body tend to have poor sleep quality, as it can trigger restlessness. You’re a coffee lover, not a sugar junkie, so it might be a good idea to avoid adding sugar or even creamer when drinking coffee at night. By doing so, you not only avoid ruining your sleep pattern, but also ensure a healthier body.
- No nicotine
Compared to caffeine, nicotine is far more detrimental to sleep quality and rhythm. Do not smoke before going to bed. Better yet, stop smoking altogether.
- Make your bedroom conducive to sleeping
A bedroom that’s conducive to sleeping can beat the levels of caffeine in your body. Aside from a comfortable bed, your bedroom should be dark, clean, and cool. It is also wise to keep the television outside your bedroom. This will ensure that it’s only used for sleeping.
- Exercise regularly
Regular exercise can improve sleep quality and help to fight insomnia. Moderate aerobic workouts can have a powerful impact on the amount of deep sleep you get.
When All Else Fails, Drink Decaf
So, you’ve done everything to make your bedroom comfortable and your bed a paradise. You also believe in the abovementioned study that drinking coffee at night should not affect your sleep patterns, when taken in the right amounts. Still, you’re losing sleep.
Well, desperate times call for desperate measures. If you’re worried about poor sleep quality but you can’t let go of the aroma and taste of good coffee, then you might want to try switching to decaf at night. This is the next best option for coffee lovers who want to get their fix in the evening without the kick of caffeine. But remember, your brew is only as good as the beans you use.
