Evening coffee: A hidden culprit for disrupted sleep
Have you ever reached for a cup of coffee in the evening? It's better not to make it a habit. By doing so, you could be harming yourself.
Many people can't imagine their day without coffee. But can you drink it at any time without any consequences? Research conducted by the Sleep Disorders & Research Center at Henry Ford Hospital in Detroit, USA, has shown that 400 mg of caffeine per day (four cups of coffee) consumed at different times can affect the quality of our sleep.
Does this mean you can drink coffee until a certain time to avoid negative effects? Doctor and scientist David Benavides weighed in on the matter.
The impact of caffeine on sleep - Something to remember
If you like to have a steaming cup of coffee in the evening, you should be aware that it can disrupt your sleep.
David Benavides explained that caffeine blocks adenosine, a sleep-promoting chemical in the brain. As the day goes on, adenosine naturally accumulates in the body, leading to feelings of drowsiness by evening. Caffeine can boost energy levels by blocking its effects, but may also interfere with sleep.
Furthermore, caffeine can affect deep sleep, which is essential for muscle recovery, among other things.
When should you have your last cup to avoid harm?
To determine when to have your last cup of coffee during the day, you need to understand how caffeine metabolism works and its half-life period.
The scientist told Newsweek that caffeine has a half-life of 5 to 6 hours, so if you have a cup at 3:00 PM, about half of the caffeine may still remain in your system by 8 to 9 PM. Genetics can further influence this process, as some people metabolize caffeine more quickly while others do so more slowly, meaning its effects can vary significantly from person to person.
Benavides emphasized that caffeine consumption must be strategic. If we drink a cup of the beverage early enough, we shouldn't have sleep issues.
