Do you love a great cup of coffee?
Are you a person who needs a jolt of caffeine to get your day started?
How is it impacting your health – and your sleep?
Much of the world – including Australia – enjoys “coffee culture” and its consumption underpins much of our socialisation. With barista machines also in many homes, we are loving our coffee more than ever. This has certain potential health benefits – but also significant drawbacks.
What is Caffeine?
Caffeine is a mild central nervous system stimulant. It is naturally found in the leaves, beans, and fruit of guarana, coffee, and cacao plants, and is also added to many beverages and some supplements.
Commonly consumed via coffee, black tea, chocolate, energy drinks, and some sodas, caffeine is quickly absorbed via the gut and it dissolves in the body’s fat and water molecules.
How Much Caffeine?
- 1 cup of brewed coffee contains ~100mg
- 1 shot of Espresso contains ~65mg
- 1 cup of instant coffee contains ~60mg
- 1 cup of decaffeinated coffee contains ~4mg
- 1 cup of black tea contains ~50mg
- 1 cup of green tea contains ~28mg
- An energy drink (450ml) contains 170-300mg
- A 60ml energy shot contains 200mg
- A standard can of soda (including Diet) contains ~40-70mg
- Dark chocolate has 4x the amount of caffeine as milk chocolate
- Guarana is very high in caffeine; some supplements contain 200mg per tablet.
Sources:
https://nutritionsource.hsph.harvard.edu/caffeine/
https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
Herbal teas/tisanes are caffeine-free.
Caffeine is also often added to common painkillers, especially for headache and migraine pain.
How Does Caffeine Affect the Body?
Caffeine is metabolised (broken down) by the liver. Levels of caffeine in the blood peak between 15 minutes and 2 hours after consumption, and it crosses the blood-brain barrier. Depending on numerous factors, it can remain in the blood for 1.5 – 9.5 hours. For example, using oral contraceptives or being pregnant slows the metabolism of caffeine, whereas smoking and vaping speed it up.
Side effects of caffeine (up to doses of 1g or 1000mg) include restlessness, nervousness, jitters, rapid heart rate, tremors, vomiting, and irritability.
A lot of people who consume it regularly will develop a tolerance to caffeine; stimulant effects will lessen unless more is consumed. Withdrawal symptoms can occur when it is stopped suddenly. These may include headache, fatigue, irritability, agitation, and mood issues.
Health Benefits & Risks of Caffeine
Consumption of caffeine is associated with certain health conditions and people differ in their response and tolerance to it. Genetics play a role in this.
Does caffeine offer any health benefits?
- Coffee consumers are statistically less likely to die from coronary heart disease, diabetes, stroke, and kidney disease.
- Studies into the relationship between caffeinated coffee consumption and liver disease have found a lower risk of liver cancer, cirrhosis, and fibrosis in coffee drinkers.
- Higher caffeinated coffee consumption has also been associated with a lower risk of gallstones.
- Caffeine may offer some protection against developing Parkinson’s disease, Alzheimer’s disease, and heart disease in women.
- Caffeine may be beneficial (even in low doses) for people with asthma, and it has been used in hospitals to treat breathing issues in premature babies.
- People who regularly consume coffee may have a lower risk of developing Type 2 diabetes as the body processes glucose more effectively.
- Headache/Migraine – migraines and some other types of headaches are accompanied by blood vessel inflammation. Caffeine reduces inflammation and helps to narrow the blood vessels in the brain. This may help alleviate pain.
- Female coffee drinkers are 26% less likely to develop colon cancer.
- Some studies have found that drinking dark roast coffee strengthens DNA strands. This is important for preventing, tumour development and cancer.
It’s important to understand that some health benefits of drinking coffee and tea may arise not from caffeine but from antioxidants and other active, beneficial substances.
There are, however, also definite risks of caffeine/coffee consumption.
These include:
- Anxiety – 3-4 or more cups of brewed or barista coffee per day can increase anxiety and nervousness. Overstimulation is also a risk for people with existing anxiety or panic disorders.
- Cardiovascular effects – caffeine stimulates and speeds up the heart, temporarily increasing blood flow and blood pressure. It has, however, not (to date) clinically been found to contribute to heart disease, abnormal heartbeats, or stroke.
- Natural Laxative – caffeine stimulates the large intestine (colon); this is why many people need to (sometimes urgently) use the bathroom soon after a cup of coffee, and large amounts can cause diarrhoea.
- Urinary Issues – caffeine increases bladder activity, may cause urgency/frequency, and can cause incontinence in some people.
- Pregnancy – caffeine crosses the placenta and can cause prolonged high levels of the chemical in the developing baby. Caffeine can remain in the body of a woman in her third trimester of pregnancy for up to 15 hours. This can reduce blood flow and oxygen levels to the fetus and increase the risk of miscarriage and low birth weight. Any caffeine consumed during pregnancy should be limited.
- Toxicity – usually only occurs with the overuse of caffeine supplements and requires consuming 1.2g or more in a single dose. Up to 10g of caffeine can cause vomiting and seizures. Higher doses can be fatal.
- Caffeine can interact with medications, either compromising their effectiveness or, for example, overstimulating the heart.
Caffeine & Sleep
Caffeine promotes wakefulness by actively blocking the effects of adenosine, which is the hormone responsible for deep sleep. This occurs as it binds to receptors in the brain, compromising adenosine levels and also impacting other sleep-influencing hormones including serotonin, dopamine, norepinephrine, and others (some of these also influence mood). Furthermore, melatonin (crucial for sleep) is also metabolised by the liver and this can be inhibited by the presence of caffeine.
88% of people who habitually consume caffeine in the afternoon report having issues with their sleep. This includes insomnia, a need to urinate more during the night, abnormal sleep cycles, and more, exacerbating sleep deprivation and, ironically, causing sleepiness.
How To Sleep After Caffeine
- Avoid drinking coffee (or otherwise consuming caffeine) on an empty stomach, as this causes a faster, more elevated energy boost.
- Limit your intake to no more than 2-3 cups of coffee or tea per day.
- Avoid consuming caffeine later in the day, especially close to bedtime. Ideally, don’t have any caffeine for 6-8 hours before you need to sleep.
- Try to avoid consuming caffeine during pregnancy (doing so is important for both mother and baby).
- Maximise morning light exposure and practice good bedtime habits and sleep hygiene.
- Exercise regularly (but not too close to bedtime).
Caffeine (and particularly, drinking coffee) can be energising and mood-enhancing, and it may help to optimise performance. The key is in moderation – and ensuring you’re not inhibiting your ability to sleep.
A decision to reduce or quit caffeine altogether can offer benefits for some people (especially if they consume large amounts of caffeine):
- Better sleep
- Lower blood pressure
- Mood stabilisation
- Possible headache relief (in some)
- Possible weight loss (if you add sugar to tea/coffee or drink sodas or energy drinks)
- Female hormone balance
- Dental health improvement
- Break the addiction
- Slow some signs of ageing
How Can the Right Anti-Snore Device Help with Sleep?
Optimising your sleep quality and promoting deeper, undisturbed sleep is important regardless of whether or not caffeine consumption impacts your sleep. Using an effective anti-snore device, such as the SnoreMD snoring mouthguard, is highly recommended.
Made in Australia, SnoreMD is a Class 1 Medical Device that successfully manages the main cause of snoring in most people. SnoreMD is worn in the mouth and it gently moves the position of the lower jaw slightly forward during sleep. This works to alleviate or prevent snoring by opening the airways, providing users (and their partners!) with a deeper, healthier, more restful sleep.
It is suitable for use by adults of all ages and is recommended by doctors, pharmacists, and sleep specialists.
Learn more about how SnoreMD works. Are you ready to make some positive changes in 2025? Buy SnoreMD now and say hello to better sleep and a greater sense of well-being.
