Whether there are piles of work to do, places to go, or meetings to attend, for many of us, coffee can be a real lifesaver. Everyone loves their coffee differently; pour over, espresso, with milk or sugar, or even cold. One thing that they all have in common, though, is a good dose of caffeine. But be aware; it’s like the fountain of youth. A splash can drag us through the day, but a flood will carry us through the night.
How does coffee work? And why does everyone seem to be addicted to it?
So, what is it that keeps us from getting these much-needed hours of sleep? Throughout the day, a chemical called adenosine builds up in our brain. This chemical makes us feel tired, and when there is enough of it, it tells our brain that it’s time to rest and sleep. When we drink coffee, caffeine enters our body and travels to the brain. In the brain, it will block adenosine and with that, its sleep promoting effects, keeping us alert and awake. That’s why caffeine is what we call a central nervous system stimulant1.
You know those cups you’ve probably rolled your eyes at that say something like, “I’m not me until I’ve had my coffee?” Undeniably, there is some truth to that statement. Caffeine causes an increase in dopamine (a potent “happiness hormone”), and that makes us feel good. Over time, our brains develop a tolerance for our normal “cup of joe”. This means we need more caffeine to achieve the same effects. That’s why, when we stop drinking coffee or tea, even if it’s just for a day, we may experience withdrawal symptoms. We might feel headaches, irritability, tiredness, and difficulty concentrating2.
Given the effects that coffee has on the brain, it’s not a mystery why so many people love to drink coffee on a daily basis. In the next section, we’ll discuss some common myths about coffee and sleep and how we can enjoy coffee without compromising our wellbeing too much.
Myth 1: “Coffee as dessert? Yes, please! One cup won’t affect my sleep.”
Okay, so to answer this one, we first need to ask: How fast does coffee act, and how long does it stay in our system? The stomach and small intestine quickly absorb caffeine, and it typically takes about 30 minutes for its effects to become fully apparent. But right after drinking it, your body immediately starts breaking it down and trying to get rid of it. Pretty cool, right? The time it takes your body to break down half of the caffeine you’ve had is called the half-life. For caffeine, that is between 2 and 10 hours3. 4-6 hours is the average, but it’s different for every person. For example, if you drink a cup of coffee with 100mg of caffeine, in about 4-6 hours, your body will have gotten rid of half of that caffeine, which is 50mg. According to the FDA, 4 cups of coffee per day is considered a safe limit. Yet, if you want to make sure you get a good night’s sleep and keep your sleep schedule on track, it might be good to avoid caffeine later in the day. Nobody likes to have trouble falling asleep or wake up in the morning feeling groggy and grumpy. If we really want our fix in the evening, we could try decaf instead4
Myth 2: “I barely slept last night, but it’s all good – coffee will get me through!”
At some point or another, many of us will have experienced these times of relying on coffee to get us through the day. But sometimes we end up drinking too much of it and can’t sleep well at night. Then, the next day, we drink even more coffee to stay awake, and the cycle continues. This is called the “sleep sandwich.” It’s a never-ending cycle (until the weekend comes and we can rest properly). But, more caffeine is not going to give our bodies what they need. So, as tempting as it may feel, it’s better to rely on healthy foods, physical activity, and activities like yoga and meditation to feel energized. That way, you can make sure you are placing your personal wellbeing at the top of your to-do list. 5-6
Myth 3: “My cousin drinks 5 cups a day and is still asleep by 10 p.m., so I should be fine with 5, right?”
Coincidentally, I was in a similar situation not that long ago. A medical student made me a cup of coffee one afternoon. As the stereotype goes, she deals with plenty of sleepless nights and drinks lots of coffee. That cup she made was so strong that I was unable to fall asleep until about 5 a.m. So, it’s safe to say that you shouldn’t assume that you will be able to handle the same amount as somebody else. Age, sex, weight, genetics, and, of course, tolerance all play a role in how caffeine affects you. The important thing is to listen to your body, as only you can recognize the effects caffeine has on your body7.
Take-home message
We are all different. Some people can tolerate more than others, and where some people face an awake night when drinking coffee after dinner, others are totally fine. The best thing we can do is listen to our bodies’ signals and be mindful of how caffeine affects us. In the end, enough sleep will give us more energy than coffee and will definitely make us feel better. Using caffeine sparingly and prioritizing our sleep allows us to enjoy our coffee without it interfering with our mental and physical health.
Sign up for our newsletter
Follow our story
Coffee and Sleep: Separating Myths from Reality
There are many myths surrounding coffee and sleep. Keep reading to find out if you need to hit snooze on your coffee consumption!
September 24th, 2023
Whether there are piles of work to do, places to go, or meetings to attend, for many of us, coffee can be a real lifesaver. Everyone loves their coffee differently; pour over, espresso, with milk or sugar, or even cold. One thing that they all have in common, though, is a good dose of caffeine. But be aware; it’s like the fountain of youth. A splash can drag us through the day, but a flood will carry us through the night.
How does coffee work? And why does everyone seem to be addicted to it?
So, what is it that keeps us from getting these much-needed hours of sleep? Throughout the day, a chemical called adenosine builds up in our brain. This chemical makes us feel tired, and when there is enough of it, it tells our brain that it’s time to rest and sleep. When we drink coffee, caffeine enters our body and travels to the brain. In the brain, it will block adenosine and with that, its sleep promoting effects, keeping us alert and awake. That’s why caffeine is what we call a central nervous system stimulant1.
You know those cups you’ve probably rolled your eyes at that say something like, “I’m not me until I’ve had my coffee?” Undeniably, there is some truth to that statement. Caffeine causes an increase in dopamine (a potent “happiness hormone”), and that makes us feel good. Over time, our brains develop a tolerance for our normal “cup of joe”. This means we need more caffeine to achieve the same effects. That’s why, when we stop drinking coffee or tea, even if it’s just for a day, we may experience withdrawal symptoms. We might feel headaches, irritability, tiredness, and difficulty concentrating2.
Given the effects that coffee has on the brain, it’s not a mystery why so many people love to drink coffee on a daily basis. In the next section, we’ll discuss some common myths about coffee and sleep and how we can enjoy coffee without compromising our wellbeing too much.
Myth 1: “Coffee as dessert? Yes, please! One cup won’t affect my sleep.”
Okay, so to answer this one, we first need to ask: How fast does coffee act, and how long does it stay in our system? The stomach and small intestine quickly absorb caffeine, and it typically takes about 30 minutes for its effects to become fully apparent. But right after drinking it, your body immediately starts breaking it down and trying to get rid of it. Pretty cool, right? The time it takes your body to break down half of the caffeine you’ve had is called the half-life. For caffeine, that is between 2 and 10 hours3. 4-6 hours is the average, but it’s different for every person. For example, if you drink a cup of coffee with 100mg of caffeine, in about 4-6 hours, your body will have gotten rid of half of that caffeine, which is 50mg. According to the FDA, 4 cups of coffee per day is considered a safe limit. Yet, if you want to make sure you get a good night’s sleep and keep your sleep schedule on track, it might be good to avoid caffeine later in the day. Nobody likes to have trouble falling asleep or wake up in the morning feeling groggy and grumpy. If we really want our fix in the evening, we could try decaf instead4
Myth 2: “I barely slept last night, but it’s all good – coffee will get me through!”
At some point or another, many of us will have experienced these times of relying on coffee to get us through the day. But sometimes we end up drinking too much of it and can’t sleep well at night. Then, the next day, we drink even more coffee to stay awake, and the cycle continues. This is called the “sleep sandwich.” It’s a never-ending cycle (until the weekend comes and we can rest properly). But, more caffeine is not going to give our bodies what they need. So, as tempting as it may feel, it’s better to rely on healthy foods, physical activity, and activities like yoga and meditation to feel energized. That way, you can make sure you are placing your personal wellbeing at the top of your to-do list. 5-6
Myth 3: “My cousin drinks 5 cups a day and is still asleep by 10 p.m., so I should be fine with 5, right?”
Coincidentally, I was in a similar situation not that long ago. A medical student made me a cup of coffee one afternoon. As the stereotype goes, she deals with plenty of sleepless nights and drinks lots of coffee. That cup she made was so strong that I was unable to fall asleep until about 5 a.m. So, it’s safe to say that you shouldn’t assume that you will be able to handle the same amount as somebody else. Age, sex, weight, genetics, and, of course, tolerance all play a role in how caffeine affects you. The important thing is to listen to your body, as only you can recognize the effects caffeine has on your body7.
Take-home message
We are all different. Some people can tolerate more than others, and where some people face an awake night when drinking coffee after dinner, others are totally fine. The best thing we can do is listen to our bodies’ signals and be mindful of how caffeine affects us. In the end, enough sleep will give us more energy than coffee and will definitely make us feel better. Using caffeine sparingly and prioritizing our sleep allows us to enjoy our coffee without it interfering with our mental and physical health.
Whether there are piles of work to do, places to go, or meetings to attend, for many of us, coffee can be a real lifesaver. Everyone loves their coffee differently; pour over, espresso, with milk or sugar, or even cold. One thing that they all have in common, though, is a good dose of caffeine. But be aware; it’s like the fountain of youth. A splash can drag us through the day, but a flood will carry us through the night.
How does coffee work? And why does everyone seem to be addicted to it?
So, what is it that keeps us from getting these much-needed hours of sleep? Throughout the day, a chemical called adenosine builds up in our brain. This chemical makes us feel tired, and when there is enough of it, it tells our brain that it’s time to rest and sleep. When we drink coffee, caffeine enters our body and travels to the brain. In the brain, it will block adenosine and with that, its sleep promoting effects, keeping us alert and awake. That’s why caffeine is what we call a central nervous system stimulant1.
You know those cups you’ve probably rolled your eyes at that say something like, “I’m not me until I’ve had my coffee?” Undeniably, there is some truth to that statement. Caffeine causes an increase in dopamine (a potent “happiness hormone”), and that makes us feel good. Over time, our brains develop a tolerance for our normal “cup of joe”. This means we need more caffeine to achieve the same effects. That’s why, when we stop drinking coffee or tea, even if it’s just for a day, we may experience withdrawal symptoms. We might feel headaches, irritability, tiredness, and difficulty concentrating2.
Given the effects that coffee has on the brain, it’s not a mystery why so many people love to drink coffee on a daily basis. In the next section, we’ll discuss some common myths about coffee and sleep and how we can enjoy coffee without compromising our wellbeing too much.
Myth 1: “Coffee as dessert? Yes, please! One cup won’t affect my sleep.”
Okay, so to answer this one, we first need to ask: How fast does coffee act, and how long does it stay in our system? The stomach and small intestine quickly absorb caffeine, and it typically takes about 30 minutes for its effects to become fully apparent. But right after drinking it, your body immediately starts breaking it down and trying to get rid of it. Pretty cool, right? The time it takes your body to break down half of the caffeine you’ve had is called the half-life. For caffeine, that is between 2 and 10 hours3. 4-6 hours is the average, but it’s different for every person. For example, if you drink a cup of coffee with 100mg of caffeine, in about 4-6 hours, your body will have gotten rid of half of that caffeine, which is 50mg. According to the FDA, 4 cups of coffee per day is considered a safe limit. Yet, if you want to make sure you get a good night’s sleep and keep your sleep schedule on track, it might be good to avoid caffeine later in the day. Nobody likes to have trouble falling asleep or wake up in the morning feeling groggy and grumpy. If we really want our fix in the evening, we could try decaf instead4
Myth 2: “I barely slept last night, but it’s all good – coffee will get me through!”
At some point or another, many of us will have experienced these times of relying on coffee to get us through the day. But sometimes we end up drinking too much of it and can’t sleep well at night. Then, the next day, we drink even more coffee to stay awake, and the cycle continues. This is called the “sleep sandwich.” It’s a never-ending cycle (until the weekend comes and we can rest properly). But, more caffeine is not going to give our bodies what they need. So, as tempting as it may feel, it’s better to rely on healthy foods, physical activity, and activities like yoga and meditation to feel energized. That way, you can make sure you are placing your personal wellbeing at the top of your to-do list. 5-6
Myth 3: “My cousin drinks 5 cups a day and is still asleep by 10 p.m., so I should be fine with 5, right?”
Coincidentally, I was in a similar situation not that long ago. A medical student made me a cup of coffee one afternoon. As the stereotype goes, she deals with plenty of sleepless nights and drinks lots of coffee. That cup she made was so strong that I was unable to fall asleep until about 5 a.m. So, it’s safe to say that you shouldn’t assume that you will be able to handle the same amount as somebody else. Age, sex, weight, genetics, and, of course, tolerance all play a role in how caffeine affects you. The important thing is to listen to your body, as only you can recognize the effects caffeine has on your body7.
Take-home message
We are all different. Some people can tolerate more than others, and where some people face an awake night when drinking coffee after dinner, others are totally fine. The best thing we can do is listen to our bodies’ signals and be mindful of how caffeine affects us. In the end, enough sleep will give us more energy than coffee and will definitely make us feel better. Using caffeine sparingly and prioritizing our sleep allows us to enjoy our coffee without it interfering with our mental and physical health.
Sign up for our newsletter
Follow our story