Caffeine is the most widely consumed natural chemical product by humans all over the world. Caffeine is found naturally in various plants, almost in sixty species. Of them commonly used are coffee bean, tea leaves, cacao pod etc. People consume caffeine daily in various forms as in coffee, tea, chocolate, soft drinks and colas etc. It is also found in some cold and pain relief tablets.
Because caffeine is a stimulant, many people drink caffeine containing products to charge their body and mind when they feel tired during the day. It gives instant boost in energy level and keeps them alert.This temporary recharge is possible as caffeine blocks the sleep inducing chemicals in brain and triggers rush of adrenaline in the system. However, in contrast with its immediate benefits, one of the side effects of caffeine is it disrupts sleep.
How Long Does Caffeine Disrupt Sleep?
Scientists have confirmed the fact that caffeine can disturb sleep even after long period of its consumption. Experiments have proved that drinking coffee or tea before bedtime or even 4 to 6 hours before bedtime or in afternoon can dramatically reduce sleep at least by one hour.Aside from its stimulating effect caffeine does not have any nutritive value and body can live without it.
Moderate intake of coffee is not considered to be a risk. However, 2 to 3 cups of coffee taken in afternoon and evening (approximately 400 mg of caffeine) can cause disastrous effect on normal sleep.
Caffeine enters in the blood stream soon after it is absorbed from the stomach and intestine. Mostly it is ingested in liquid form as in the form of tea, coffee, colas, etc. It takes fifteen minutes for caffeine to be in blood stream once it is consumed orally. Even caffeine in most colas and chocolate can affect the sleep in children. It can cause childhood insomnia.
Taken late in the day, even two glasses of cola or half a bar of chocolate can prevent a child sleeping. Caffeine consumed in afternoon or late in evening not only reduces the hours of sleep but it also diminishes the quality of sleep.
What Are The Effects Of Caffeine On Sleep?
It is now very clear that any person who has poor sleep should restrict himself from drinking coffee, tea, colas particularly after noon, or at least eight hours before he goes to sleep. If he has sleep problems, he should take caffeine products in morning hours. If at all he has to drink a cup of tea or coffee, make sure to drink before 2 p.m.
Also nowadays jumbo drinks are a trend, and caffeine containing energy drinks is no exception. So avoid such packs and drink old fashioned 8 ounce cups instead. Do not ignore the sleep problem, and becoming tired will create an urge to consume more caffeine as it stimulates the system and provides instant energy. However, consuming it makes the sleep worse. Avoid this vicious cycle and practice good sleep hygiene instead, giving priority to abandon drinking coffee, tea or other caffeinated products after 2 to 3 pm.