Abstract
Caffeine is a widely consumed stimulant that can have both positive and negative effects on our health. While moderate caffeine consumption is usually considered safe for most healthy adults, excessive intake can lead to various health problems, such as sleep disorders like insomnia. Insomnia affects many Australians, and caffeine consumption is a well-known factor that can contribute to its development. In Australia, the recommended daily caffeine intake for healthy adults is no more than 400mg. Consuming caffeine later in the day, particularly in the afternoon and evening, can disrupt the natural sleep cycle and make it difficult to fall asleep or stay asleep. To manage caffeine-related insomnia, individuals are advised to limit caffeine intake, avoid consuming caffeine before bedtime, be mindful of hidden sources of caffeine, and practice good sleep hygiene.
1. Introduction
Caffeine is a widely available non-prescription drug in Australia, implying that it can be purchased without a prescription from a doctor. It is a naturally occurring stimulant found in various plants, including tea leaves, coffee beans, and cocoa beans, and is generally consumed in beverages, including coffee, tea, and energy drinks. Caffeine is considered safe when consumed in moderation, with most healthy adults can consume up to 400 milligrams of caffeine per day without experiencing negative side effects. However, excessive caffeine consumption can result in adverse effects such as insomnia (Vogel, 2022). The effects of caffeine can also differ based on an individual’s sensitivity to the drug and tolerance level.
2. Findings
2.1: Insomnia
According to Reichert et al. (2021), caffeine consumption can have a significant impact on sleep. Particularly, it results in delays in the timing of sleep onset, a reduction in the amount of total sleep time, and an increase in wake after sleep onset. Additionally, continued caffeine consumption impacts the circadian timing of the individuals and also delays the onset of melatonin secretion, a hormone the brain produces in response to darkness (Reichert et al., 2021). However, this depends on caffeine dosage, as a higher dose is related to greater sleep disruption compared to a lower dose.
Caffeine use can lead to insomnia through a variety of mechanisms. Caffeine is a stimulant that blocks the action of adenosine, a chemical in the brain that promotes sleepiness and reduces wakefulness. By blocking adenosine, caffeine increases alertness and wakefulness, making it difficult to fall and stay asleep. Individuals who consume high amounts of caffeine or consume it late in the day are more likely to experience insomnia. According to O’Callaghan et al. (2018), consuming 400 mg of caffeine (equivalent to approximately 4 cups of coffee) 3 hours before bedtime can significantly disrupt sleep quality and quantity. Moreover, caffeine has a long half-life, which infers that it takes a long time for the body to metabolize and eliminate it. This can result in the accumulation of caffeine in the body, even after several hours of consuming it (Drake et al., 2013). Therefore, consuming caffeine even 6 hours before bedtime can significantly impact sleep quality.
When caffeine is consumed, it triggers the release of adrenaline, a hormone that prepares the body for a “fight or flight” response. Adrenaline can increase breathing rate, blood pressure, and heart rate, leading to feelings of restlessness and anxiety. Besides, excessive caffeine intake can lead to overstimulation of the central nervous system, which can result in irritability, jitters, and nervousness (Vogel, 2022). In susceptible individuals, high caffeine consumption can also trigger panic attacks or exacerbate anxiety disorders. As a result, these over-stimulatory effects of caffeine interfere with the body’s natural sleep-wake cycle, resulting in insomnia.
2.2. Solutions
Many studies suggest that individuals experiencing insomnia should avoid consuming caffeine late in the day. This implies avoiding caffeinated drinks after midday or at least six hours before bedtime. Doing so allows adequate time for the caffeine to be metabolized and eliminated from the body before bedtime. Insomnia can also be curbed by reducing caffeine intake. This can be achieved gradually by switching from coffee to tea or reducing the number of caffeinated drinks consumed daily (Watson et al., 2018). Reducing caffeine intake may significantly reduce the severity of insomnia. Furthermore, practising relaxation techniques such as yoga, meditation, and deep breathing before bed can help to calm the mind and promote relaxation, making it easier to fall asleep.
3. Discussion
The consumption of caffeine is prevalent in Australia, with younger adults consuming more caffeine than older adults. Despite the popularity of caffeine consumption, studies have shown that caffeine can cause insomnia. According to a survey conducted by the Australian Bureau of Statistics, 75% of Australians consume caffeine regularly (McCrindle, 2022). In general, Australians consume around 2-3 cups of coffee per day. Research has revealed that caffeine can negatively impact sleep quality, especially when consumed close to bedtime since it decreases the amount of deep sleep, increases the time it takes to fall asleep and the frequency of waking up during the night.
A report by the Sleep Health Foundation found that 60% of Australians reported experiencing sleep problems at least three or more times per week (Lyons, 2019). Caffeine consumption is one of the top factors contributing to insomnia and individuals who consume caffeine later in the day are more likely to report poor sleep. Notwithstanding the negative effects of caffeine on sleep, many Australians continue to consume caffeine late into the day. According to Watson et al. (2018), to improve sleep quality and address the insomnia problem, it is recommended that individuals limit caffeine consumption to earlier in the day and monitor their overall caffeine intake.
4. Conclusion
Caffeine can cause insomnia by disrupting the body’s natural sleep-wake cycle. While caffeine can provide a boost in energy and alertness during the day, consuming it too close to bedtime can interfere with the ability to fall asleep and stay asleep. Reducing or eliminating caffeine intake, avoiding caffeine later in the day, establishing a regular sleep routine, and practising relaxation techniques can all effectively solve insomnia caused by caffeine consumption. Overall, individuals should be mindful of their caffeine intake and implement healthy sleep habits, which translates to improved sleep quality and feelings of alertness and restfulness during the day.
5. Recommendations
- Individuals should consider limiting their caffeine consumption, particularly in the afternoon, evening, or six hours before bedtime. Doing so allows enough time for the caffeine to be metabolized and eliminated from the body.
- Consider alternative beverages that can inhibit the effects of caffeine on sleep quality. Individuals should consider alternative beverages, including decaffeinated coffee and herbal tea.
- To avoid the effects of caffeine consumption, like insomnia, the Australian Dietary Guidelines recommend taking no more than 400mg of caffeine per day for healthy adults.
References
Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of clinical sleep medicine: JCSM: official publication of the American Academy of Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170
Lyons, A. (2019, November 25). High proportion of Australians struggling with sleep. NewsGP. https://www1.racgp.org.au/newsgp/clinical/high-proportion-of-australians-struggling-with-sle
McCrindle. (2022, October 11). Australian attitudes towards coffee. https://mccrindle.com.au/article/australian-attitudes-towards-coffee/#
O’Callaghan, F., Muurlink, O., & Reid, N. (2018). Effects of caffeine on sleep quality and daytime functioning. Risk management and healthcare policy, 11, 263–271. https://doi.org/10.2147/RMHP.S156404
Reichert, C. F., Veitz, S., Bühler, M., Gruber, G., Deuring, G., Rehm, S. S., … & Weibel, J. (2021). Wide awake at bedtime? Effects of caffeine on sleep and circadian timing in male adolescents–a randomized crossover trial. Biochemical pharmacology, 191, 114283. https://doi.org/10.1016/j.bcp.2020.114283
Vogel, K. (2022, December 9). The effect of caffeine on the body. Psych Central. https://psychcentral.com/blog/caffeines-effects-on-your-thinking
Watson, E. J., Coates, A. M., Kohler, M., & Banks, S. (2016). Caffeine Consumption and Sleep Quality in Australian Adults. Nutrients, 8(8), 479. https://doi.org/10.3390/nu8080479
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