How Coffee and Sleep Are Connected
We absolutely love drinking our coffee in the morning and enjoy the little bonus of it waking us up. It helps us concentrate better and puts us in a good mood right away. We have another cup at work, and maybe an espresso after lunch to help with digestion. And when that afternoon slump hits, we look forward to a cappuccino to perk us up.
Unfortunately, though, we had our last cup of coffee too late again, and now we can’t really fall asleep. But what actually happens in our bodies, and why does caffeine affect our sleep?
We’ll explain it to you!
Caffeine in Coffee
In addition to caffeine, coffee contains nearly 1,000 other compounds. These include, for example, antioxidants, which prevent or slow down destructive processes in your cells.
The FDA (U.S. Food and Drug Administration) recommends a daily caffeine intake of 400 mg for healthy adults—which is equivalent to about four to five cups. If you’re interested in the exact amounts of caffeine in various coffee drinks, feel free to check here.
Of course, this daily amount may vary depending on how your body reacts to caffeine. Sensitivity to and metabolism of caffeine can vary from person to person.
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On the Topic of Sleep
When you’re awake, the brain releases a molecule called adenosine, which binds to receptors on nerve cells and slows down neuronal activity. This triggers a chain reaction, and you start to feel tired. The body is signaling that it’s time to sleep and replenish your energy reserves. While you sleep, the adenosine that has built up is then broken down.
Caffeine has a molecular structure similar to that of adenosine and, once ingested, can also bind to the adenosine receptors. As a result, the adenosine-triggered chain reaction cannot occur, and drowsiness does not set in.
When you drink a lot of caffeinated beverages, adenosine builds up excessively in the body, and the two molecules compete for the receptors. This excess adenosine cannot be fully broken down during sleep, so we wake up feeling tired again in the morning.
In addition to adenosine, there is also the sleep hormone melatonin. A double espresso about three hours before bedtime delays melatonin production by about 40 minutes, causing us to feel sleepy later.
And how long does caffeine stay in our bodies?
Caffeine has a half-life of about four to eight hours. This varies from person to person.
To avoid any impact on sleep, you should therefore avoid drinking your last cup of caffeinated coffee after 3:00 p.m.
A study published in the Journal of Clinical Sleep Medicine showed that measurable changes in sleep quality can be detected even when caffeine is consumed as late as six hours before bedtime, even if the participants did not actively notice any changes in their sleep.
Low Caf and Decaf Coffees as Alternatives
If you don’t want to worry about whether you’ll be able to fall asleep at night but still don’t want to miss out on the pleasure of delicious coffee, we have the perfect alternative for your coffee enjoyment: our Low Caf and Decaf coffees!
Our Low Caf consists of 50% decaffeinated and 50% caffeinated coffee—full-bodied and mild in flavor, with a lower caffeine content.
For our decaf coffees, we use a decaffeination process involving ethyl acetate or carbon dioxide, ensuring we can provide you with the highest possible quality.
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