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caffeine side effectsWondering What’s Keeping You Up At Night? Learn About Caffeine Side Effects On Sleep

Caffeine Side Effects on Sleep – The reason you are lying awake all night, wondering why you can’t get to sleep, could be because of the amount of caffeine you’re consuming during the day. Caffeine is safe for adults, and it has many health benefits.

However, consuming too much caffeine can cause insomnia and other sleep problems. Giving up coffee completely would drastically reduce your caffeine levels, but it may not be necessary to take such a drastic measure.

How To Enjoy Caffeine While Maintaining Good Sleep Patterns

Before we look at how to enjoy caffeine without it affecting your sleep, it is essential to understand caffeine and its side effects on sleep:

  • Caffeine Chemistry. Caffeine acts as a stimulant that blocks adenosine, the neurochemical that promotes sleep. Moreover, caffeine increases dopamine which makes you feel more alert.
  • Recognize the Symptoms. You may have noticed it becoming more difficult to sleep after drinking coffee. That’s because the high levels of caffeine are suppressing melatonin and disrupting your body clock. The result could be less sleep in general and less restorative deep sleep.
  • Understand the Benefits. Caffeine is not bad; there are plenty of benefits to it. For instance, moderate consumption can boost your mood. It can also contribute to lowering your risk of some severe medical conditions such as Alzheimer’s, diabetes, heart disease, and cancer.

How To Manage Your Caffeine Intake

  1. Consider Where It’s Coming From. You might only consider coffee and tea to be the source of your caffeine intake. However, there could be other sources of your caffeine intake, some of which may surprise you. Caffeine is also present in cola, chocolate, and some medications.
  2. Limit Your Caffeine Consumption. The Mayo Clinic recommends limiting your caffeine consumption to 400mg (around four cups of coffee) per day.
  3. Take Smaller Portions. The larger your coffee cup, the more likely it is that you’ll exceed the recommended caffeine limit. Try taking smaller portions.
  4. Adopt a Caffeine Curfew. Caffeine takes around twenty minutes to take effect, but it can remain in your system for up to six hours. Ensure you stop drinking coffee in the afternoon, so it has plenty of time to leave your system before bedtime.
  5. Break the Habit. The more caffeine you consume, the greater your tolerance to it becomes. Temporarily breaking your caffeine habit will mean you don’t need as much.
  6. Avoid Consuming Energy Drinks. Energy drinks are designed to give you an immediate and strong caffeine boost. Not only will they keep you awake, but they can contribute to anxiety and heart conditions.
  7. Increase Your Water Intake. Drinking water helps rehydrate you and is a great caffeine-free alternative to a cup of coffee.
  8. Get More Fresh Air and Light. Getting some exercise outdoors is a great way to refresh yourself. It certainly is a healthy alternative to caffeine.
  9. Take a Coffee Nap. A brief twenty-minute nap just after you’ve had a cup of coffee means you’ll wake up just as the caffeine starts to work.
  10. Speak With Your Doctor. If you feel your health is suffering due to your caffeine consumption, you should seek medical advice from your doctor.

UP ALL NIGHT? Find Out If You’re At Risk For a Sleep Disorder Now!


There are many benefits of consuming a moderate amount of caffeine. One of these benefits is the simple satisfaction you get from a cup of coffee. However, consuming too much caffeine can have adverse outcomes. Hopefully, this article will have made you more aware of caffeine’s side effects on sleep and help you cope with these better.

If you’d like to learn more about caffeine read this article.

UP ALL NIGHT? Find Out If You’re At Risk For a Sleep Disorder Now!

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