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Caffeine and Sleep

At Woollahra Dental Practice would like to share some interesting information from The Sleep Health Foundation about caffeine and sleep

How can caffeine affect my sleep?


Caffeine is a drug that acts as a stimulant, both mentally and physically. It is found in many drinks and foods that are common in our everyday life. These include tea, coffee, chocolate and cola drinks. Many people do not think of it as a drug. It can be bad for your sleep in three ways. Firstly it can make it harder to go to sleep. Secondly it can make you sleep more lightly and wake up more often during the night. Thirdly, it may make you have to get up to go to the toilet during the night.

Some people need more caffeine than others to have the same effect. As a rule, caffeine takes about an hour to reach peak levels in your body. Its effects can last from four to six hours, but your body needs about 24 hours to completely eliminate it. Many people who consume a lot of caffeine think that it no longer stops them from being able to go to sleep, because they have become immune to this effect. However research shows that, even if they think otherwise, their sleep is impaired and they would sleep much better if they abstained from it.

How much caffeine is in common foods and drinks?

The amount of caffeine in a drink will vary with its strength. The table below shows the amount of caffeine in the most common sources. Note that normal tea has a lot more caffeine than many people think.




How much caffeine should I have?

If you are having trouble sleeping, you should try to limit the amount of caffeine that you have. It is best to have no more than 200mg per day. You should not have any for at least 4 hours prior to bedtime. Many people will find that their sleep improves with just this change. But you should also keep in mind that caffeine is addictive. This means that if you stop suddenly, you may suffer from headaches, tiredness and anxiety. In this case, gradually cutting down may be better.

How can food affect my sleep?

Both what you eat in your meals and when you eat them can affect your sleep. As a rule, a healthy, balanced diet will be good for your overall health and well-being. You will have more energy during the day and sleep better at night. It is best if you allow 2-3 hours between having your last main meal of the day and going to bed. You should not go to bed hungry, nor just after you have had a meal. If you have a long time between dinner and bed, you may find that eating a small, light snack (e.g. a piece of fruit) or having a milk drink prior to going to bed helps you to sleep better. Some people find that rich or spicy foods in the evening make it more difficult to sleep well at night.
Sources:
http://www.sleephealthfoundation.org.au
FoodInsight (www.FoodInsight.org) 

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