Utsav Agrawal

 | 1 minute to read

Can Caffeine Impact Your Sleep ?

Fitness Articles
Most used stimulants in the world caffeine, in the moderate dose and correct times, do have a plentiful list of benefits, such as fatigue resistance, improved performance, increased strength and decreased perception of fatigue (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/).

Inversely, caffeine does have an impact on your sleep. In pharmacology the term “half-life” is used, the length of time it takes for the body to remove 50% of a drug/stimulant concentration. Caffeine has an average half-life of 5-7 hours(Why we sleep, Matthew Walker). This means if you’ve had a coffee or caffeine supplement at 4:00 PM, at 10:00 PM you theoretically have 50% of the caffeine still active. Additionally, caffeine has a quarter-life of 12 hours, so let’s say you have a coffee at 11:00 AM, you theoretically would have 25% of the stimulating impacts of caffeine active at 11:00 PM or a better way to imagine it. (https://www.ncbi.nlm.nih.gov/books/NBK223808/) I’m also not just picking on coffee here, the same could be said for a pre-workout that has caffeine present. Some pre-workouts have an immense amount of caffeine( needed at first place to improve performance). It is not a good idea to have pre-workout if you are planning to fall asleep in the next 3-4 hours, find another way to hype yourself up. Caffeine can have a huge negative impact on our sleep as it opposes adenosine, a chemical that builds sleep pressure and works in conjunction with our circadian rhythm. Caffeine tolerance can be built over time, however, this negative impact is universal and shouldn’t be overlooked.

Bhavana Pujar

yes I had this experience that coffee or tea after 4pm is not good for sleep. when I stopped talking these, my sleep improved thank you 😊

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