Photo: Stocksy/ Artem Podrez For most folks, sleep and coffee don’t exactly go hand in hand. And it makes sense, considering coffee is loaded with caffeine,—about 96 milligrams per eight-ounce cup —a potent stimulant.
If you’re a proud coffee drinker, you’re probably downing a few cups early in the day, and still manage to feel plenty tired come bedtime. Still, caffeine can be impacting your quality of sleep, even if the signs are subtle, says Michael Breus, PhD (aka “The Sleep Doctor”), a leading sleep specialist and clinical psychologist. A couple of tweaks to your daily coffee routine could have you feeling better rested in the mornings.
Experts In This Article Michael Breus, PhD , sleep expert and clinical psychologist
So, what’s a sleep doctor’s go-to coffee order, you may be wondering? Well, according to Dr. Breus, the most viable way to drink coffee—and minimize its impact on sleep—is by swapping some of it for decaf. “By adding decaf coffee, you are lowering the caffeine content,” Dr. Breus says.
Ahead, Dr. Breus shares his coffee routine and what he recommends for better sleep, while still getting your morning fix. Benefits of drinking decaf coffee for better sleep
Caffeine impacts the body in many ways. One of the most significant interactions occurs between caffeine and adenosine, a key neurotransmitter that helps regulate sleep. Essentially, caffeine blocks adenosine, which gives the body a stimulating effect and wakefulness feeling, which can disrupt sleep cycles in the long run. More on this below.
For optimal sleep, Dr. Breus says “ caffeine fading ” is the goal; this is the process of reducing caffeine intake gradually over time until no caffeine (or very limited amounts) are consumed by the end to help benefit sleep or reduce caffeine dependence. But why cut out caffeine in the first place? Research shows that caffeine abstinence can help increase sleep duration and sleep quality . The same study also indicates that folks who consume decaf coffee may also have less difficulty falling asleep.
Giving up caffeine cold turkey isn’t yhr easiest things to do. In fact, caffeine withdrawal can cause headache, […]
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