Is Coffee Good for Sleep? Do You Believe It?

The notion that “drinking coffee causes insomnia” is deeply ingrained in our minds. However, is that the whole truth? The relationship between this beloved beverage and our “close friend” sleep is far more complex and multifaceted.

How Does Caffeine Affect Sleep?

The key to coffee’s wakefulness effect is caffeine. This active compound interferes with the action of Adenosine – a chemical in the brain that builds up while we are awake and signals tiredness and sleepiness. Caffeine “takes the place” of Adenosine at neural receptors, preventing the sleep signal from being sent and making you feel more alert.

However, the story doesn’t just end with caffeine making it hard to fall asleep. Some studies have gone deeper, examining caffeine’s impact on sleep structure – that is, the different stages of sleep (such as light sleep, deep non-REM sleep, or REM sleep). Initial findings, like the animal study by Dr. Andrew Charles (University of California, USA) which has been mentioned, suggested that caffeine might affect these stages or be related to blood flow in the brain during sleep, thereby opening up a direction for thinking about more complex effects, not just simple insomnia.

Caffeine helps maintain alertness but also improves sleep quality

Thus, coffee helps improve sleep, but you should also note not to drink coffee right before bedtime because it can cause wakefulness for several hours after drinking.

When Does Drinking Coffee Easily Cause Insomnia?

If you’re worried about coffee affecting your evening sleep, then the time you drink coffee is often the factor with the strongest impact. Our bodies need time to process caffeine. This process varies from person to person, but on average, half the amount of caffeine you consume is still in your body after about 3-5 hours.

This explains why a cup of coffee in the late afternoon can make it difficult for you to fall into deep sleep in the evening. Understanding the half-life of caffeine and determining a safe interval between your last cup and bedtime is key to avoiding unwanted tossing and turning.

A little morning coffee at XLIII Coffee Thao Dien will help you stay alert for an energetic day and fall into scientific sleep more easily.

The Power of the “Coffee Nap”

Sometimes, what seems counter-intuitive brings surprising results. The concept of the “Coffee Nap” – or drinking coffee during a midday nap – is a prime example. This technique encourages you to drink coffee right before a short nap (about 20-30 minutes).

The mechanism behind it is quite interesting: Caffeine needs a little time to be absorbed and take effect. While you’re napping, your brain naturally clears out some Adenosine from the receptors. When you wake up, caffeine simultaneously begins to “take place” at the receptors, which are now less occupied, providing a more powerful feeling of alertness and freshness compared to just napping or just drinking coffee alone.

But Please Note This Carefully

Each person’s reaction to caffeine varies greatly. This sensitivity can be influenced by genetic factors, frequency of coffee consumption, or even gender and age.

Besides that, caffeine can also interact with other substances we consume, creating more complex effects on the nervous system and sleep. A lesser-known example is the interaction between coffee, alcohol, and sleep. Although they are two substances with opposing effects (stimulant vs. depressant), research has shown that this combination can lead to complex results that need to be understood, along with important health considerations.

Some Solutions to Improve Sleep Not just coffee or caffeine, sleep can be affected by many other factors. We can improve sleep based on the following methods:

Gentle exercise before bed

Spend 15-20 minutes doing gentle exercise or practicing light routines like walking, yoga, tai chi, etc. Your body and emotions will become lighter and more relaxed.

Warm bath

Under the effect of warm water, the body will completely relax, and heart rate and breathing will become slower and steadier. This helps you fall asleep easily. However, note that you should not bathe immediately after exercising, or bathe too late (after 9 PM) to avoid the risk of catching a cold or stroke.

Drink milk, herbal tea, honey, etc.

Drinking a glass of warm milk, a cup of herbal tea, or a glass of honey mixed with ginger, etc., about 1 hour before going to bed can help soothe the nervous system and improve sleep quality.

Read a book

Reading before bed can help your mind relax, releasing all stress and pressure. When reading, make sure there is adequate lighting. Use aromatherapy The gentle and pleasant scent from essential oils will help your brain relax and your body unwind. You can use a diffuser or scented candles.

Use warm-colored night lights

When sleeping, you can turn on night lights with warm tones such as yellow, yellowish-brown, or light red. These colors create a gentle, relaxing feeling, making it easier to fall asleep.

Understand Correctly to Fully Enjoy Sleep

The relationship between coffee and sleep is much more complex than common belief. From the basic mechanism, potential impact on sleep quality, the decisive role of consumption time, to interesting techniques like the coffee nap and interactions with other substances – each aspect opens up a valuable scientific perspective.

Understanding these things helps you become a wise coffee consumer. You no longer have to completely eliminate coffee for fear of insomnia, but can actively adjust how and when you consume it to both fully enjoy your favorite flavor and energy, and maintain deep, restorative sleep. Explore in more detail in our articles to master the harmonious relationship between coffee and your own sleep!