In the past few years, there has been a lot of talk about drinking coffee late at night. In fact, many people refuse to drink coffee in the evening because they believe that it will have negative effects on their sleep. But is this true?
When coffee is consumed later at night, people ask whether it will affect their sleep. Is coffee really bad for your sleep?
This article attempts to answer the question “Can I drink coffee at night?”
Here are 3 myths that many people believe about drinking coffee late at night:
In this Article
- Myth #1: Drinking Coffee May Cause Insomnia.
- Myth #2: Coffee Causes You To Stay Up All Night
- Myth #3: Caffeine May Induce Anxiety or Stress.
- How to Drink Coffee at Night Without Loosing Your Sleep
- Tips to Avoid Coffee Induced Insomnia
- PROS & Cons Of Drinking Coffee At Night
- Things that may happen when people drink coffee late at night:
Myth #1: Drinking Coffee May Cause Insomnia.
Coffee is not an immediate cause of insomnia, but it can induce insomnia in some people.
For example, people that are specifically sensitive to caffeine may have trouble sleeping at night if they consume too much coffee. So if you have insomnia, you might want to limit your consumption of coffee in the evening.
Coffee will however delay your ability to fall asleep if you consume too much. So if your insomnia is caused by a hormonal imbalance or some other factor that isn’t related to caffeine, probably you won’t become an insomniac by consuming coffee in the evening.
Myth #2: Coffee Causes You To Stay Up All Night
Many people use coffee to stay up late at night. Many people drink coffee in the evenings because they believe that it will help them stay up late at night. However, one standard cup may not be enough to cause you to stay up all night.
You might feel like you are awake and alert, but this is mainly because it stimulates your brain. It does not necessarily induce wakefulness in your body. So there’s no guarantee that it will enable you to remain awake all night.
However, if you have trouble sleeping then you should avoid taking coffee at night. It can disturb your sleep pattern which may cause insomnia to kick in.
Myth #3: Caffeine May Induce Anxiety or Stress.
Coffee can induce anxiety and stress if you drink too much during the day or have a poor quality of sleep. But again, this is not because of caffeine alone.
Caffeine causes an increase in metabolism, heart rate, and blood pressure in moderate amounts. But if you drink too much coffee, your heart will speed up and your blood pressure will increase, which can make you feel stressed and anxious.
If you already have an anxiety disorder or stress disorder, then caffeine is not going to help. It might in fact induce more anxiety in your body.
So if you are already stressed out and have a regular cup of coffee each morning, then it might be worth having a cup of green tea instead.
How to Drink Coffee at Night Without Loosing Your Sleep
Drink Coffee with Milk
Coffee and milk are a great combination that can help you sleep better. Milk contains L-Tryptophan, which is an amino acid that you need for a proper sleep cycle.
It also contains melatonin, which can help improve your phase of sleep. If you drink coffee with milk in the evening, then you should have it around 4 hours before going to bed.
Milk also slows down coffee absorption , so it will reduce the explosive energy effect of coffee and will not disturb your sleeping ability as much as an espresso would.
You will not get a caffeine kick of an espresso but a slow and steady release of caffeine.
Avoid Drinking Concentrated Caffeine Drinks Like Espresso
Caffeine has a great deal of benefits which is why it is widely used in the world. However, one of its best benefits is that it stimulates your nervous system.
Espresso contains more caffeine than normal coffee because it is made from concentrated coffee.
Therefore, you should stay away from concentrated caffeine drinks such as espresso at night because they can rock your world out of balance leading to insomnia and sleep deprivation which are not only bad for your health but also can be dangerous.
Don’t Drink Coffee Empty Stomach
Drinking caffeine empty stomach increases the rate at which it is absorbed in your body. Since caffeine is a stimulant, a lot of it passing through your body can make you feel really uncomfortable and unwell, which might ultimately lead to insomnia.
It is therefore better to have your caffeine with meals so that it is absorbed slowly and does not produce any side effect.
Drink Lots of Water
Coffee is a Diuretic , so drinking water before and after drinking coffee can reduce its side effects.
Drinking lots of water will also dilute the caffeine in your body, making it less effective. Water has an effect on your body’s ability to absorb the caffeine so that it does not have a big negative impact on your sleep.
If you are a coffee lover who cannot sleep without a cup of coffee before bedtime, then try these tips to make sure you get a good night's sleep and still enjoy the benefits of coffee.
Tips to Avoid Coffee Induced Insomnia
If you struggle with insomnia, you might want to avoid drinking coffee late at night. Even if coffee does not induce anxiety or stress in you, it can still hinder your ability to fall asleep if you drink too much of it.
1. Only Drink One Cup of Coffee a Day.
If you are already an insomniac, then cutting back on coffee may not be enough. But if you are not an insomniac and would like to avoid becoming one, then you should cut down on coffee.
2. Drink Coffee First Thing in the Morning.
If you want your coffee to help you wake up, then drink it first thing in the morning. The caffeine will start wearing off by the time you get to bed but most of your sleepiness will have disappeared.
3. Have Coffee with Milk or Have Green Tea Instead.
If you have a cup of coffee in the evening, you need to make sure that you do not take too many other stimulants after that.
4. Only Use It as a “Pick-Me-Up”
If you are not an insomniac, then you can use coffee as a pick-me-up if need be. However, if you have insomnia, it's best to avoid using it for this purpose.
5. Avoid Caffeine-Based Drinks
You can consider avoiding all caffeinated beverages such as energy drinks. Energy drinks are intended to give you energy during the day but can make it harder for you to fall asleep. However, there are several sugar-free versions that you could try instead.
6. Avoid Coffee During the Hour Before Bed
If you have trouble sleeping, avoid having coffee during the hour before bedtime. If you want to have coffee at night, then wait until after about 4 hours have passed since you went to sleep.
7. Don’t Consume Too Much Caffeine
If you want to sleep better or use coffee as a pick-me-up, don't consume too much caffeine. The recommended daily limit is 400 milligrams, so you should stay below this amount.
8. Try Herbal Tea Instead of Coffee Or Caffeinated Drinks
In a study, the group who consumed herbal tea instead of caffeinated beverages were able to fall asleep faster.
9. Maintain a good diet and have Regular Sleep Patterns
Extra sugar and stimulants in your diet can make it harder to fall asleep, so you should try to maintain a good diet.
We have also put together a definitive list of all the pros and cons of drinking coffee late at night so that you can make an informed decision for yourself.
PROS & Cons Of Drinking Coffee At Night
There is a lot of buzz about the benefits of coffee. Many actually consider it to be a superfood. It has even been nicknamed the “elixir of life” by many who consume it on a regular basis.
So, what are the benefits of drinking coffee late at night?
- Caffeine Helps to Increase Alertness
- It Can Help You to Be More Productive
- Caffeine Helps Alert Your Brain
- It May Help You to Burn Calories and Lose Weight
- It Provides a Boost in Energy Levels
- It is a Natural Anti-Depressant
While caffeine is a healthy and beneficial ingredient to have in your diet, too much of a good thing can be harmful.
So what are the negative side effects of having coffee late at night?
- Anxiety or Stress (in some people)
- Nervousness or Irritation (in some people)
- Heart Palpitations
- Overeating or Cravings for Sweets
- Mood Swings (in some people)
- Paranoia and Hallucinations (in some people)
- Bad Breath and Body Odor
The effects of drinking coffee late at night can be different for everyone. Some people love the way they feel after drinking coffee late at night, while others don’t like it and feel bad.
If you are one of those who likes to stay up late, then we recommend having green tea to fall asleep faster than if you go to bed with a cup of coffee.
Things that may happen when people drink coffee late at night:
- It may take a lot longer to fall asleep.
- It may keep you awake for a while.
- You may become wired.
- It will give you the jitters and anxiety which could keep you up for hours.
- You may struggle to sleep.
- You may feel jittery in the morning.
- It does not seem to have a significant impact on work productivity.
- Caffeine can make it hard to fall asleep if you are suffering from insomnia or depression.
There are some people who claim that they have much better sleep after consuming caffeine than those who don’t drink any caffeine at all because it improves their mood and health in general.
So, what is the best time to drink coffee? The best time to drink coffee is in the morning, around 6 or 7.
This is the time when your biological clock is in peak performance and you are at your best. You should avoid drinking coffee late at night because it can be harmful to your sleep, stress levels, and heartburn.
In general, coffee is very good for you and will help you lose weight and stay fit (especially if you drink green tea). However, many people are more sensitive to caffeine than others.
So, is it bad to drink coffee late at night or is it just the people who have problems with sleeping that are worried about caffeine?
We think it depends on the person.
In conclusion, it is up to you to decide when and where you want to have your coffee.
You can have your morning coffee before going to work or at night after work. There are a lot of different ways in which you can have your coffee.
If you are a coffee lover and like having it in the morning, then the best way to enjoy it in the morning is by having another cup of green tea so that you don't wake up with caffeine cravings when you get up from sleep.