Harmonize Fitness
Harmonize Fitness

How caffeine affects sleep

08 Sleep and hormones

I love coffee and chances are you love it too but how much of it we drink per day and at what times of the day can be beneficial or a complete mistake. Some of us do not know how much caffeine we´re taking every day because it can be found on coffee, tea, chocolate, drinks and some drugs.

Most of us use coffee every morning to wake up and start our day the right way and also some use it in the afternoon or late night to stay alert through the rest of the day but even when I haven´t heard and found any big negative impact on health with moderate coffee or tea we need to put a limit.

Since caffeine is a stimulant it keeps us alert and it can cause insomnia and when we´re trying to get more sleep of improve the quality of sleep this is a huge problem, I´m not saying to eliminate caffeine and by this I mean coffee, tea or chocolate (dark chocolate 70% cacao or more) they all have amazing benefits for our health but what we need to do is be aware of the time we consume it.

When we consume caffeine, specially coffee, drinks or drugs studies show that it´s harder to fall asleep, we sleep less, we awake more during the night. We don´t need too much studies for this if you are sensitive to caffeine and you´ve had a cup of coffee late in the afternoon you may have get some of those symptoms. There are guys who are not sensitive to caffeine, they can have a cup of coffee around 3 or 4 hours before going to bed and they will get enough good sleep.

It also has a lot to do with the amount of caffeine we take, we can become dependent of it and each time we´ll need more and more and although it has amazing benefits, too much of a good think can have a negative impact.

I recommend having coffee in the morning from 1 to 2 cups per day, in the afternoon you can have a cup of tea if you can stick with 1 cup of coffee in the morning and 1 cup of tea in the afternoon that´s great, if you want chocolate you can have one small piece of dark chocolate at least 70% cacao or more.

Caffeine is great as an appetite suppressant so if you do intermittent fasting having a cup of coffee or tea will make it easier to stay fasted, if you fast in the morning skipping breakfast you can have coffee, or if it´s at night you can have tea.

If you are sensitive to caffeine and you take a cup of coffee or tea late in the afternoon you will start feeling anxious and it will cause insomnia, since it keeps you alert and awake it will take you longer to fall asleep and the next day you won´t feel rested because you didn´t get enough sleep.

Your body wasn´t able to recover, heal and prepare for the day because it stayed in an alert state for some time during the night and it wasn´t able to relax.

If you know you are sensitive to caffeine limit the intake to the morning so that you have at least 10 hours from the time you drink your coffee to the time you go to bed to take the effects of alertness down, be aware of energetic drinks and some drugs which can also be causing problems.

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