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and Health
Having trouble sleeping? You may be consuming too much caffeine, a stimulant found in coffee, tea, soft drinks, energy drinks and chocolate. In moderation, caffeine can have beneficial effects and even help improve alertness and concentration. However, overconsumption of caffeine can disrupt your sleep and negatively impact your health.
Caffeine and Sleep
Caffeine is a stimulant, meaning it works to increase brain activity and alertness. Naturally, caffeine can have an adverse effect on your ability to get a good night’s rest. When taken late in the day or too close to bedtime, it can interfere with the release of sleep-inducing hormones, making it difficult to drift off and stay asleep.
Impact of Too Much Caffeine
Consuming too much caffeine, particularly too close to bedtime, can lead to:
- Insomnia – difficulty falling asleep or staying asleep.
- Sleep deprivation – insomnia can lead to sleep deprivation and cause symptoms such as fatigue, irritability, and impaired cognitive function.
- Tension headaches – coffee, tea, and energy drinks contain caffeine, which can be a cause of tension headaches.
- Increased anxiety and panic – excessive caffeine consumption can lead to anxiety and irritability.
Caffeine Intolerance
If you find yourself drinking more and more caffeine and having trouble sleeping, then you might be caffeine intolerant. Caffeine intolerance is a medical condition which occurs when your body is unable to metabolize caffeine effectively. Symptoms include difficulty sleeping, headaches, increased anxiety, restlessness and rapid heartbeat. If you suspect you may be suffering from caffeine intolerance, it’s best to consult with your doctor for further advice.
Managing Caffeine Consumption
If you’re a regular caffeine consumer, your best bet is to monitor your intake and ensure it’s within safe limits. The recommendation from the American College of Sports Medicine is to limit caffeine intake to 400 mg per day. To put this into perspective, an 8-ounce cup of strong coffee contains about 200 mg of caffeine so you could have two cups of strong coffee per day without reaching the recommended upper limits.
Avoiding caffeine too close to bedtime is also a sensible precaution. At a minimum you should try to allow 6 hours before going to bed after consuming caffeine.
If you’re looking to improve your sleep and your overall health, then reducing your intake of caffeine and ensuring it’s within safe limits is an important step.
Takeaway
Consuming too much caffeine can disrupt your sleep and cause serious health issues. To ensure you don’t overstep the recommended limits, keep an eye on your caffeine intake, and avoid consuming it close to bedtime. With the right approach, you can keep your caffeine consumption in check and get the restful night’s sleep your body needs.