Is your daily caffeine fix stealing your sleep? NEW study comes to startling conclusion

 by: Patrick Tims, staff writer | October 5, 2023

(NaturalHealth365)  Did you manage to enjoy a full eight hours of undisturbed sleep last night?  Chances are, like many, you faced disruptions that left your night less restful than desired.  Surprisingly, the culprit behind your poor sleep may be a familiar one: your beloved beverage.

A recent in-depth review sheds light on how daily caffeine intake can rob you of your precious slumber.  Let’s delve into the details of this review and uncover its key findings.

Comprehensive review unveils the impact of caffeine on your night’s rest

The study mentioned earlier explored the intricate relationship between caffeine and nighttime slumber.  The findings illuminated how the consumption of caffeinated beverages, especially following a night of insufficient sleep, poses challenges to both the onset and maintenance of a peaceful sleep state.

Quantifying the caffeine effect, the review revealed a remarkable 45-minute reduction in total sleep time and a 7% decrease in sleep efficiency.  Additionally, caffeine elongated sleep onset by 9 minutes, making the transition to slumber a lengthier process.

However, it’s crucial to clarify that these findings do not generally condemn coffee or caffeine.  For many, the morning ritual of sipping a cup or two of coffee seamlessly harmonizes with the pursuit of a restful night’s sleep, including the coveted REM deep sleep stage.

Sip smartly: Here is how to time your caffeine intake for uninterrupted sleep

Achieving a truly restful night’s sleep can be a challenging feat when caffeine enters the picture after dinner.  To ensure you drift into slumber smoothly, it’s wise to avoid evening indulgences in coffee, caffeinated tea, energy drinks, soda, or chocolate.

According to the review’s insights, the cutoff for coffee consumption should be precisely 8.8 hours before your intended bedtime.  Any misjudgment in timing may result in lingering caffeine effects that nibble away at your total sleep duration.

For instance, if you plan to retire at 9 p.m., steer clear of caffeine by no later than 12:12 p.m.  This precaution is crucial, as the review underscores that the closer you flirt with it just before bedtime, the more precious sleep time you’ll forfeit.

Moreover, the review scrutinizes caffeine-laden nutritional supplements and other consumer products.  The recommendation for those who rely on caffeinated supplements as part of their routine is to partake at least 13.2 hours before your slumber quest.

In our 9 p.m. bedtime scenario, enjoying that caffeinated supplement at 7:48 a.m. or earlier will significantly bolster your chances of smoothly gliding into dreamland and maintaining your desired sleep duration.  So, if 9 p.m. is your target bedtime, remember that timing the caffeine dance can make all the difference.

In addition, to help you sleep better, minimize your intake of sugary foods (especially at night); avoid the use of electronic devices that emit artificial white light; ensure you’re sleeping in a completely dark environment and, in many cases, you may need to purchase a better quality mattress.

Ultimately, we can’t forget that a good night’s sleep is required – on a regular basis – for good health.

Sources for this article include:

Sciencedirect.com