Who could benefit from reducing caffeine?
People who have difficulty initiating or maintaining sleep and consume caffeine. Common sources of caffeine include coffee, tea, energy drinks, chocolate, and caffeine supplements.
Why this could improve your sleep.
Caffeine is a stimulant that blocks a substance in your body called adenosine. Adenosine is a key component of promoting sleepiness, especially deep sleep.
Avoiding caffeine close to your bedtime could help improve your sleep by reducing the amount of time it takes to fall asleep and the number of sleep disturbances. Everyone has a different sensitivity level to caffeine, but a general recommendation is to avoid caffeine at least 6 hours before your planned bedtime to improve sleep.
Effects of caffeine vary between people and can last anywhere between 3-10 hours. An individual’s sensitivity to caffeine has been linked to specific genes that can be identified through DNA testing services. Some research has shown that higher doses of caffeine have a greater effect on sleep in older adults.
Bjorness, T.E., Greene, R.W. (2009). Adenosine and Sleep. Curr Neuropharmacol, 7(3), 238–245
Heffron, T.M. (2013). Sleep and Caffeine. Retrieved from http://www.sleepeducation.org/news/2013/08/01/sleep-and-caffeine
Mayo Clinic Staff. (2017). Caffeine: How much is too much?. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/caffeine/art-20045678