How does caffeine affect sleep?
The overall effects of caffeine can last throughout the day. The drug can linger in the body and may have subtle consequences, even after the noticeable effects have worn off.
Caffeine can lead to sleep of a lesser quality and even disrupt sleep patterns, depending on a person’s sensitivity and how much they have consumed.
Most adults can safely consume 200–300 mg per day, and exceeding this amount can lead to sleep issues.
What to do when too much caffeine disrupts sleep?
If someone suspects that their caffeine intake is causing sleepless nights, they should lower their consumption until they determine the right limit.
It may also help to practice relaxation techniques before bed, such as gentle yoga or breathing exercises.
Caffeine can be a helpful stimulant, but excessive consumption can mask underlying sleep disorders. People who need coffee or tea to wake up every morning may be unwittingly compensating for sleep issues.
Develop a regular sleep schedule by going to bed and waking up at around the same times each day. This can help the body to regulate itself, and reduce the need for stimulants like caffeine.
Side effects of caffeine
People will quickly realize when they have had too much caffeine. Be aware of the following symptoms: nervousness, stomachache, diarrhoea, rapid or irregular heartbeat, increased rate of breathing, insomnia, feeling fidgety or restless, sweating, irritability and anxiety attacks.
People with kidney or liver problems may find their health gets worse when they have caffeine.
In some cases, caffeine can make fatigue worse. If someone is exhausted, they may benefit more from napping or practicing a relaxation technique before resuming activity.
Like other drugs, it is possible to become dependent on caffeine, and going without it can lead to symptoms of withdrawal.
Symptoms of caffeine withdrawal
People who stop consuming caffeine often complain of withdrawal. Symptoms include: general fatigue, crankiness or irritability, muscle pain, nausea or an upset stomach, lack of focus, headaches or migraines.
These symptoms may resolve when a person consumes caffeine again. If a person is determined to stop, withdrawal symptoms often pass within a few days.
When a person who regularly consumed high amounts of caffeine stops suddenly, they may experience more severe withdrawal symptoms.
Rather than quitting abruptly, it may be better to gradually reduce caffeine intake until it can be eliminated without symptoms.
Culled from Medical News Today.