Avoid Coffee at Night. Here’s why…

 

Surely all of you must have pulled off late-nights, burning the midnight oil as you tirelessly finish all your graded assignments, sipping on coffee as your Hail Mary. However, did you ever wonder why coffee is universally celebrated as the go-to solution for staying awake and avoiding sleep? This all boils down to the chemical composition of coffee. No matter which brand of coffee you drink, there is definitely one component which is common; caffeine. 

When consumed, caffeine acts as a central nervous system stimulant, primarily by antagonising adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes sleep and relaxation. By blocking adenosine's inhibitory effects, caffeine increases neural activity, leading to increased alertness and decreased perception of fatigue. Like many things in life, caffeine has both its positives and negatives. Caffeine, although having its energising effects, can disrupt the delicate balance of our circadian rhythm, the internal biological clock that regulates our sleep-wake cycle.

The circadian rhythm is a natural, 24-hour cycle that influences various physiological processes such as sleep and hormone production. It is primarily regulated by the suprachiasmatic nucleus (SCN) region of the brain, which receives synapses from light-sensitive cells in the retina of our eyes. These synapses help synchronise our internal clock with the external day-night cycle.

However, when we consume caffeine, it interferes with this delicate synchronisation process. As aforementioned, caffeine blocks the adenosine receptors in the brain, acting as an adenosine receptor antagonist. It also affects the production and release of other neurotransmitters and hormones involved in sleep-regulation. For instance, caffeine delays the onset of melatonin production, a sleep-regulation hormone. Melatonin is usually released in the evening to signal the body that it's time to wind down and prepare for sleep. However, by delaying the release of melatonin, caffeine pushes back our natural sleep-wake cycle, making it more difficult to fall asleep at the desired time.

A disrupted circadian rhythm can cast a shadow of challenges, such as infiltrating our sleep with restless nights or dimming our cognitive prowess. Essentially, our internal biological clock is thrown out of balance and this affects every aspect of our life. It increases the risk of accidents, mood disorders and even weakens our immune system. An unbalanced circadian rhythm also strains the cardiovascular system, posing potential risks to our heart health.

Considering the significance of maintaining a healthy circadian rhythm for overall well-being, it becomes crucial to moderate our caffeine intake. As such, here are some suggestions. 

  1. Create a Personalised Timetable: Create a timetable whereby you allocate specific time slots for all your daily activities, ranging from studying to your extracurricular activities. Break large tasks into smaller chunks to avoid procrastination and enhance productivity. Minimise distractions like social media and phones. Maintain discipline in adhering to this schedule, aiming to avoid late-night work and thus, the reliance on coffee to stay awake. 


  1. Mindful Timing: Be mindful of when you drink your last cup of coffee. Avoid drinking it too close to bedtime, as the stimulating effects of caffeine can interfere with falling asleep. Aim to have your last cup of coffee at least 4-6 hours before your desired bedtime.


  1. Be Mindful of Caffeine Consumption: Stay aware of how much caffeine you're consuming from coffee, tea, and energy drinks. Take a moment to read the labels on packaging for guidance. Pay attention to how caffeine affects your sleep quality and energy levels. Remember that everyone's tolerance to caffeine varies, so listen to your body and adjust your intake accordingly.


  1. Establish a Sleep Routine: Establish a consistent sleep routine that prioritises adequate sleep duration. Set regular bedtimes and wake-up times to regulate your circadian rhythm. By sticking to a routine, your body can better adjust to a natural sleep-wake cycle.


  1. Consider Decaffeinated Alternatives: If you enjoy the taste of coffee but want to reduce your caffeine intake, consider switching to decaffeinated coffee or exploring alternative beverages such as herbal teas or caffeine-free options.


By following these tips, we can easily strike a balance between enjoying our beloved coffee and prioritising sleep. Moderation is key in maintaining a healthy relationship with caffeine, allowing us to reap its benefits without sacrificing our sleep quality.




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