Sleep More, Live More Blog

85% of American adults consume caffeine every day. But according to Dr. Matthew Walker, that 3pm pick-me-up could be hurting your sleep quality more than you think… If you’re hooked on your daily cuppa joe, you’re in good company. The American Medical Association reports that 85% of US adults consume ~135mg of caffeine (~12 oz cup of coffee) every day. As many as 36% drink 3-5 cups of coffee daily.1 For many of us, coffee is a lifeline that helps us make it through the brutal midday slump. And with emerging research suggesting many caffeine sources are linked with benefits for kidney disease, diabetes, heart disease, stroke, and even Parkinson’s — it might seem like there’s no downside to your daily caffeine boost.2 Indeed, the FDA states it’s generally safe to drink 400 mg (2-3 12oz cups) of coffee per day.3 But being 'generally well tolerated' doesn’t mean maxing out your daily caffeine has zero consequences. The area that takes the brunt of our caffeine habits? You guessed it — sleep. The cost of caffeine on your sleep Beyond the jitters, headaches, and stomach upset that can come when we overdo the caffeine, Somnee co-founder and author of the bestseller, Why We Sleep, Dr. Matthew Walker says it can have some devastating effects on our nightly rest and daily energy. #1 Caffeine makes it harder to fall asleep As a stimulant, caffeine blocks adenosine receptors in the brain. Adenosine is commonly referred to as sleep pressure, and begins building from the moment you wake up, to help you feel drowsy come bedtime. But because caffeine blocks those receptors, it makes us less tired when it's time for bed. Plus, caffeine can increase anxiety. “So as you’re lying there, not able to fall asleep,” Dr. Walker says, you can end up suffering a “sort of terrible experience of a racing mind that won’t shut off.”4 #2 Caffeine leads to more midnight wake-ups “Caffeine will make your sleep more unstable," says Dr. Walker. “In other words, it will cause you to wake up more frequently at night,” whether from bathroom runs or getting stuck in lighter sleep stages. “The consequence is something we call sleep fragmentation, meaning that… the quality of your sleep becomes significantly worse,” and it becomes more difficult to stay asleep through the night.4 #3 Caffeine impairs deep sleep Here’s the part most people don’t realize: “Even if you fall asleep easily and stay asleep across the night,” Dr. Walker shares, caffeine can impair “both the quantity as well as the electrical quality of your deep, non-rapid eye movement sleep.” Across several studies, “we’ve learned that even modest doses of caffeine in the evening, let’s say ~100mg of caffeine,” roughly a single robust cup of drip coffee, “will strip away more than 30% of that deep electrical brainwave activity in the first cycle of your sleep.” Perhaps most important: “For a spot of context, I’d have to age a healthy adult by probably 10-15 years to produce that kind of a reduction in deep sleep.”5 The poor sleep-caffeine trap The worst part? Because of the drop in deep sleep quality, many feel more exhausted the next day. This naturally can lead many to reach for more coffee to stay awake, keeping us trapped in a loop of poor quality sleep and needing more caffeine to get through the day. Pro Tips to Break the Caffeine-Poor Sleep Cycle Tip #1: Stick to one cuppa joe (~80-120mg caffeine) per day While everyone differs in how fast they process caffeine, Dr. Walker suggests that 100mg+ active at bedtime is enough to meaningfully disrupt your sleep quality.5 According to Stanford sleep researcher Ank Agarwal, the target you want to aim for: ≤30mg by bedtime. That's the zone where caffeine's worst effects on sleep are largely neutralized.6 The golden rule: Stick to one cup of coffee earlier in the day to give your body a fighting chance of metabolizing enough to near that 30mg ‘safe zone’ by bedtime. Tip #2: Timing is king — Cut caffeine 10-12 hours before bed Caffeine is absorbed into the bloodstream within ~45 minutes, with its main energizing effects lasting 2.5-4.5 hours.7 But just because you stop feeling it, doesn’t mean caffeine has left your system. Little known fact: It takes ~6 hours to clear just half the caffeine from your body. After 12 hours, ~25% is still active. That means if you drink 1 cup of coffee at 11am, there could still be ~50mg active in your system at 11pm — within striking distance of the ‘safe zone’ from tip #1. That’s why most researchers suggest cutting caffeine ~10-12 hours before bedtime, to give your body enough time to clear as much as possible from your system. The golden rule: Stop drinking caffeine 10-12 hours before bedtime. If you want to be asleep by 11pm, you should enjoy your last sip by 1pm at the latest. Somnee CEO Tim Rosa cuts his caffeine at 11am to make sure it has as little impact on his sleep as possible. A Quick Guide to Caffeine in all Your Favorites Caffeine in Coffee Source Serving size Caffeine (mg) If your last sip is at 11am, how much is left at 11pm: Average cup of coffee 12oz ~120-150mg ~60-75mg Espresso Shot 1 shot ~60-75mg ~30-37.5mg Cold brew (steeped 12-24hrs) 8oz ~200-400mg ~100-200mg Caffeine in Teas Source Serving size Caffeine (mg) If your last sip is at 11am, how much is left at 11pm: Green tea 8oz ~20-50mg ~10-25mg Matcha tea 8oz ~38-89mg ~19-44.5mg Black Tea 8oz ~40-70mg ~20-35mg Fun fact: Even decaffeinated tea/coffee often still have ~2-15mg per 8oz cup. Decaf is more akin to “less caffeine” than “caffeine free.” So if you’re sensitive to caffeine, you may want to skip decaf altogether. Caffeine in Sodas and Energy Drinks Source Serving size Caffeine (mg) If your last sip is at 11am, how much is left at 11pm: Coca Cola (soda) 12oz can ~34mg ~17mg Diet coke (soda) 12oz can ~46mg ~23mg Red Bull (energy drink) 8.4oz ~80mg ~40mg Monster (energy drink) 16 oz ~160mg ~80mg Spike Hardcore Energy 16 oz can ~350mg ~175mg Bang Energy / C4 Energy drink 16oz can ~300mg ~150mg Natural Sources of Caffeine Source Serving size Caffeine (mg) If your last sip is at 11am,how much is left at 11pm: Yerba Maté 8 oz 30-200mg ~15-100mg Cacao beans / Dark chocolate 1 tbsp powder 12-20mg (4-8x less than a standard cup of coffee) ~6-10mg Guarana berries 1g powder (8oz) drink 40-80mg (contains up to 2x the caffeine of coffee beans!) ~20-40mg Kola nuts 1g (dried nut) ~20-40mg (historically used in Cola products) ~10-20mg Rest Easy, Rise Restored(No Caffeine Needed) Somnee naturally enhances your brain’s optimal sleep activity, helping you fall asleep 2x faster, reducing wake-ups ~33%, and boosting total sleep time by ~30 minutes a night— All in just 15 minutes before bed. The result: rise easier with greater clarity, focus, and energy to take on your day. Try Somnee 45 days risk-free →

Sleep More, Live More Blog

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