Too much caffeine, especially later in the day, has a negative effect on your sleep patterns. Research shows that it also affects how awake you feel during the day, and how well you function.
Awake at night, sleepy during the day
We typically think of caffeine as something to drink when you need that extra boost of energy or to stay awake. But there is evidence showing that caffeine can make you more tired and sleepy during the day, that time when you’re expected to be - well - not sleepy. Regular consumption of caffeine results in decreased total sleep time and a shift in circadian rhythm, and it is no great leap to conclude that you’d be more tired during the day.
Population-based studies show that daily intake of a relatively low dose of caffeine can lead to a mild physical dependency, and that this is associated with disturbances to sleep patterns and daytime sleepiness.
A one-day boost
An extensive review article looked at the combined results of several different studies on caffeine, sleep, and daytime functioning. One of the conclusions is that while caffeine can boost your performance on day one, the resulting disruption of sleep with worsen concentration and performance the day after. So while the immediate effects might be positive, your functioning will suffer in the longer term.
In addition, the article addresses the effects of regular, long-term, caffeine consumption. Again, it does not take a lot of coffee to develop a dependency and withdrawal can be unpleasant. It is suggested that the increased boost and energy you feel after a cup of coffee, might just be suppression of the withdrawal from the caffeine consumed the day before.
Moderation, moderation, moderation
To combat daytime sleepiness, you might think it’s a good idea to turn to… caffeine? While it will probably restore performance, alertness and concentration, the physical dependency can be a vicious circle. The best way to be less tired is to have a good night’s sleep!
Again, there is no need to cut out caffeine completely, but reducing your intake, avoiding caffeine after 2 PM, and switching to low caffeine lifestyle - made easy by the Decaf Pouch - will help you sleep when you want to sleep, and stay awake when you want to be awake!
Written by Valerie Bentivegna
Roehrs T. and Roth T. Caffeine: sleep and daytime sleepiness. Sleep Medical Reviews Vol 12, No 2. 2007. https://doi.org/10.1016/j.smrv.2007.07.004
O’Callaghan F., Muurlink O. and Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Management Healthcare Policy Vol 11. 2018. https://doi.org/10.2147/RMHP.S156404