If you don’t know by now, you probably need to…
…sleep is SOOO important when it comes to your health.
So important in fact, that, if I was asked one thing to change in most people’s lives that would have the most overarching impact on all areas of their life,
it would be to improve their sleep duration, and quality!
Ensuring people get an absolute minimum of 7 hours of sleep per night (not time in bed, but actual time asleep)
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NB – We generally sleep for around 85% of the time we are in bed
–> That’s lights out to alarm / wake up
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And while there are several things which impact our ability to sleep (or not, as is very regularly the case) our dependence on caffeine for energy is one of the most impactful.
There’s an epidemic of how much is being consumed, it’s everywhere..
from coke to energy drinks, to coffee, and even tea (yes that contains caffeine too)
Now I am not against coffee, and happily enjoy my morning and pre-workout espresso, but like most things in life the devil is in the detail
(or dose/timing in this case)
Most peoples’ reluctance to give up coffee generally comes from a place where they can get to sleep no problem after an evening / afternoon coffee…
Which is cool,
BUT are these the same people (who caffeine ‘does not’ impact) waking up full of energy ready for the day ?
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- 95% OF PEOPLE I KNOW ARE IN THE 10% OF PEOPLE CAFFEINE DOESN’T AFFECT
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OR, like many…
Is morning a groggy energy deficient and morose affair until that morning cup of golden wonder and energy enters their system?
You see… Short, quick and to the point science bit below
Adenosine is the hormone that increases our need (or pressure) to sleep as it builds in our brain and inhibits the arousal systems __ making us sleepy
Caffeine blocks this process (which is why it wakes us up)
Coffee too late in the day – even if we get to sleep – is still acting on these systems, blocking adenosine, which waits patiently in our bloodstream until it can be utilised.
As the caffeine leaves, adenosine then starts to do its work, if this happens in the early hours then we will wake up with caffeine still inhibiting our excitatory systems leaving us groggy upon waking
Voila, energyless and morose mornings until that cup of morning happiness kicks out the adenosine, like an unwanted guest, once again
(I will leave you to look up issues associated with not processing adenosine levels effectively)
Coffee has a half life of around 6 hours, meaning your typical store bought coffee at 1500 will leave around 100mg caffeine in your system at 2100.
Messing with your sleep.
For the typical person in everyday life, the last thing we need is to have our sleep messed with
Basically even if your getting to sleep having drank your coffee, tea, etc late in the day
You should probably reconsider your daily intake and timings.