Many people start their day with a cup of coffee in order to wake up, start moving and carry on with their daily tasks.
But a recent study found that consuming a lot of caffeine later in the day can significantly affect sleep, even if you drink it relatively early.
Researchers from the Department of Sleep Medicine at the University of Edinburgh, who conducted research on the topic, found that the effect of coffee on sleep can last up to six hours before going to bed, according to studyfinds.
The study’s lead author, Renata Reha, explained that reducing caffeine intake starting six hours before bedtime may help reduce the impact on a person’s wake-sleep cycle.
The study authors found that drinking coffee after waking can help with focus and alertness, which is especially true for shift workers who often have to adjust to a new sleep cycle.
A previous study found that consuming 300 mg of caffeine per day (the equivalent of three cups of coffee) can help improve the brain’s cognitive responses during the first three days of poor sleep.
For those with an abnormal sleep cycle, such as night shift work, regular coffee consumption can help relieve short-term cognitive impairment due to poor sleep, but researchers say it could potentially have a negative impact on sleep quality and duration later on.
The researchers found that the amount of caffeine one consumed gave different results, with 75 mg of caffeine increasing attention, focus and alertness. However, coffee lovers can still enjoy up to 400 milligrams as part of a healthy, balanced diet while staying active.
“Caffeine is consumed daily by nearly 80% of the world’s population, mostly for its benefits in enhancing alertness and focus,” Reha says in a media statement. “Its effects can last for several hours, depending on how fast or slow the metabolism is.”
“Those who find that drinking coffee later in the day disrupts their sleep patterns may want to replace it with decaffeinated drinks or decaffeinated coffee during the afternoon and evening,” she concluded.