Caffeine has been called the most popular drug in the world. Caffeine is a stimulant, which means it increases activity in your brain and nervous system. It also increases the circulation of chemicals such as cortisol and adrenaline in the body.
In small doses, caffeine can make you feel refreshed and focused. In large doses, caffeine can make you feel anxious and have difficulty sleeping.
According to the Better Health Channel, “Caffeine is naturally found in the leaves and fruits of some plants. It is in coffee, black and green tea, cocoa, cola soft drinks and energy drinks. It may also be in chocolate bars, energy bars and some non-prescription medications, such as cough syrup and slimming tablets. Guarana (a popular additive in energy drinks) is also a natural source of caffeine.
Because caffeine is a stimulant, most people use it to wake themselves up in the morning or to keep themselves alert during the afternoon. While it is important to note that caffeine does not reduce our need for sleep, it can temporarily make us feel more alert by blocking sleep-inducing chemicals in the brain and increasing adrenaline production (NationalSleepFoundation.org).
Unfortunately for most of us, there are no nutritional benefits to having caffeine in the diet. Most research shows that moderate consumption of caffeine is also not associated with any specific health risks. According to the Mayo Clinic studies, three 8 oz. cups of coffee (250 milligrams of caffeine) per day is considered a moderate amount of caffeine whereas Six or more 8 oz. cups of coffee per day is considered excessive and starts to have more significant impacts on our physical and mental well-being.
Healthfully.com suggests that “caffeine enters the bloodstream through the stomach and small intestine and can have a stimulating effect as soon as 15 minutes after it is consumed. Once in the body, caffeine will persist for several hours: it takes about 6 hours for one half of the caffeine to be eliminated. There are numerous studies to support the idea that caffeine causes physical dependence. If you suspect that you or someone you know is dependent on to caffeine, the best test is to eliminate it and look for signs of withdrawal, such as headache, fatigue and muscle pain”.
As we mentioned before, Caffeine is a stimulant so in moderate doses there may be little change in your mood or behavior other than feeling more alert. In moderate doses, research suggests that it can provide:
- Increase alertness
- Reduce fine motor coordination
- Cause insomnia
- Cause headaches, nervousness and dizziness
However, more significant amounts consumed over long periods of time can also start to have effects such as:
- Anxiety
- Irritability
- Rapid heartbeat
- Excessive urination
- Sleep disturbance
How much is too much?
If we are asking the question then we probably already know the answer. Understanding how much caffeine you are consuming each day and monitoring how you’re feeling can help you keep caffeine intake at a healthy level so you can still reap the benefits of a good night’s sleep. If the symptoms listed above become consistent and start to disrupt the healthy functioning of your lifestyle then it may be time to consider taking a break from it.
Better sleep with moderation
Moderation is often the key to most things. Caffeine consumption is no different. Try a few of these things and let us know if you find yourself sleeping better!
- Maintain a regular sleep and wake schedules (yes, even on weekends)
- Establish a regular, relaxing bedtime routine (take a bath or listen to music). Watching TV before bedtime has been shown to increase activity in the brain which works against you calming your system and getting ready for sleep.
- Along with this is the importance to keep your bedroom dark, quiet and cool
- Don’t discount the value of a comfortable mattress and pillows that support your neck well. This means that your head isn’t being pushed out of alignment and bending more towards one ear than the other.
- Try to avoid working from bed. Your bedroom should be your haven for rest.
- Avoid eating close to your bedtime. You don’t want your body in the middle of trying to divert good blood flow to your gut.
- Exercise regularly but avoid it a few hours before bedtime
- And, obviously, avoid caffeine (that means chocolate too!) close to bedtime
Lastly, many people ask me what the best pillows and mattress to use are. Unfortunately, there is no easy answer. Mattresses are very specific to the preference of each individual and shape. No one mattress is perfect for everyone but understand that your body should feel rested and restored in the morning, not stiff and achy. If I can be of any other help, please don’t hesitate to reach out at hello@backbonecushion.com or danielle@scolioaustin.com. We are here to be your ergonomic physical therapy resource.
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