Caffeine
Many adults consume caffeine on a regular basis and, on average, ingest the caffeine equivalent of about three cups of coffee a day (about 280 milligrams). A select few of us (about 20 percent) have really got it had, consuming up to 500 mg or more.
As ubiquitous as caffeine is, it’s a drug that produces intense effects on the human mind and body. For most people, the effects are pleasurable. But for others, just a little bit of caffeine on a regular basis can lead to fragmented concentration, headaches, heartburn, irritability, shakiness, chronic gastrointestinal problems, and insomnia.
As you may already know, caffeine is a stimulant, a member of a group of alkaloids called xanthine derivatives. Within 15 minutes of consuming caffeine, the drug begins
to take effect. It acts to increase the amount of the hormone epinephrine (also known as adrenaline) and triggers the following biological events:
1. An increase of heart rate and blood pressure
2. An increase in respiration rate (because caffeine also relaxes smooth muscle tissues such as those that line the bronchial tubes)
3. An increase in the production of stomach acid
4. An increase in urinary output
5. Stimulation of brain activity
The effect caffeine produces varies considerably from person to person and that’s where it gets tricky. People who are very sensitive to caffeine may find that any amount of the substance consumed at any point during the day can disrupt sleep. Others find that if they restrict their intake to the early part of the day, and certainly before dinner. They can sleep well.
Virtually all caffeine is eliminated from the body 12 to 24 hours after it was last consumed, taking with it all its effects and side effects.
Reducing the amount of caffeine you drink may be the key to improving your sleep quantity and quality. But doing so isn’t always easy. If you’re a big coffee or caffeinated-soda drinker, the biggest obstacles that you face are the withdrawal symptoms that often occur when you cut back your daily consumption of caffeine from the amount your body has come to expect. When your body doesn’t get what it needs to start its engine, you’re liable to suffer headaches, drowsiness, irritability, depression and other unpleasant symptoms.
The best way to avoid experiencing these symptoms is to slowly cut back on your caffeine consumption, using less and less every day. The following tips will help you get started:
1. Keep track. Once you figure out how much caffeine you consume and decide to cut back, keep track of the effects of reduced consumption in your daily Sleep Log. In addition, check the labels on the foods, beverages, and medications you consume for the amount of caffeine they contain.
2. Take your time. If you’d like to reduce the amount of caffeine you drink—Or eliminate it from your diet altogether—it’s best to do so slowly and spread it out over time by reducing the amount you consume by 20 percent each week. For example, if you drink
five cups of coffee a day, cut back by just one cup a day the first week, then another cup the next week and so on until you start to feel better.
Caffeine And Sleep
Caffeine Effect On Sleep Variables
