How Does Caffeine Affect Sleep?
The top mattress brands in India and sleep experts recommend that 7 to 9 hours of sleep is a prerequisite which has today become a luxury for many. A potent source of rejuvenation, it is an important factor that greatly influences your behaviour and performance. However, due to a frantic lifestyle, not everyone can get the right amount of sleep that their body needs. There are some other major factors that contribute to disrupting sleep cycles, one of which is caffeine. A favourite for a few and a necessity for the rest, caffeine has been known as a stimulant which alleviates fatigue, enhances alertness and improves concentration. However, everything comes with a price, and the price for the increased attentiveness is your sleep.
Here’s How Your Sleep Gets Affected by Caffeine
When caffeine enters your body, it starts to perform its function by suppressing the effect of a brain chemical known as adenosine. The activity of the nerve cells, in certain parts of your brain, that control your sleep is slowed down which eventually results in you feeling more alert.
Caffeine is easily absorbed into the blood and post drinking, it reaches its peak after one hour. A common misconception that surrounds caffeine is that sleep doesn’t get affected if it is consumed in the afternoon or evening. However, in reality, it does.
The duration of the presence of caffeine in the body differs from one individual to the other and depends on various factors such as:
- The amount of caffeine you have consumed.
- Your age, weight and height.
- The medicines you take and the activities you indulge in.
Caffeine has the tendency to play havoc with your sleep by disrupting it for 6 hours after consumption. It tends to lower the amount of your REM sleep- a stage where you experience deep sleep and vivid dreams. Caffeine further affects your circadian rhythm i.e your mental, physical and behavioural changes that may hinder your sleeping and waking up pattern.
How Much Caffeine Should an Adult Consume?
As per FDA, the optimal amount that is safe for an adult to consume is 400mg. Two to three cups of tea or one brewed coffee is within the safety limit of an adult. However, this may vary depending on the intake of other sources of caffeine such as energy drinks, chocolate, soda, etc.
How To Improve Your Sleep?
Before the thought of popping a sleeping pill sneaks in, give the following tips a try:
- Don’t stick to your bed if you can’t fall asleep after 20 minutes.
- Avoid caffeine intake post lunchtime.
- Keep a regular sleep schedule
- Invest in a quality mattress in Mumbai and other parts of India.
- Try to calm yourself and eliminate stress before bedtime.
While caffeine can temporarily improve reaction time, memory, mood and mental function, it can adversely affect your sleeping cycles. To enjoy sound sleep, cut down on your caffeine intake and invest in the best orthopedic mattress in India that won’t just allow you to get quality sleep but also eliminate any back pain.