Does coffee affect sleep? Still have trouble falling asleep 12 hours after drinking it

Effects of coffee on sleep

Coffee is a common drink that is widely consumed and loved. However, many people may not know that coffee has a certain effect on sleep. In this article, we will explore the reasons why it is difficult to fall asleep 12 hours after drinking coffee and the relevant research results.

1. Coffee machine instructions Caffeine and sleep

To understand why it’s still hard to fall asleep 12 hours after drinking coffee, we first need to understand the main ingredient in coffee - caffeine. As a stimulant, caffeine can stimulate the central nervous system and inhibit adenosine receptor activity. This causes people to feel more awake and alert.

When we consume excessive amounts of caffeine, it interferes with adenosine receptors and prevents them from functioning properly. Adenosine is a chemical that regulates the balance between wakefulness and sleepiness, and when it works in the evening, it promotes feelings of sleepiness.

Due to excessive caffeine intake, adenosine receptors do not work properly near bedtime, making it difficult to fall asleep.

2. Caffeine Half-Life

The half-life of caffeine refers to the time it takes the body to break down and excrete caffeine after it is consumed. For most people, the half-life of caffeine is about 3-5 hours. This means that after drinking a cup of coffee containing 200 mg of caffeine, about 5 hours later, 100 mg of caffeine will still remain in the body.

When we drink a large amount of caffeinated beverages in the afternoon or evening, even at bedtime, a considerable amount of unmetabolized caffeine is still in the body. This can lead to difficulty falling asleep and reduced quality of deep sleep.

3. Individual Differences

Everyone has different levels of sensitivity to caffeine. Some people may be able to metabolize most of the caffeine they consume quickly and not noticeably affect their sleep quality; others may be more easily affected by small or even weak doses of caffeine.

In addition, individual differences are also related to genes, age, gender, and other physiological and psychological factors. Some studies have shown that women may be more susceptible to the effects of caffeine than men, and that sensitivity to caffeine may decrease with age.

4. Sleep quality and sleeping environment

In addition to the effects of caffeine itself, sleep quality is also affected by many other factors. For example, the comfort, light and sound of the sleeping environment can have an important impact on the difficulty of falling asleep.

If you still have trouble falling asleep 12 hours after drinking, in addition to considering caffeine intake, you should also check whether you are in a good sleeping environment. Making sure the room is quiet, dark and at a comfortable temperature is an important step to improve sleep quality.

5. How to improve difficulty falling asleep

If you find yourself still having trouble falling asleep 12 hours after drinking, try the following tips to improve your situation:

1. Reduce caffeine intake: Try to reduce the intake of caffeinated beverages, especially in the afternoon and evening.

2. Adjust your sleeping environment: Make sure your bedroom is quiet, dark, and at a comfortable temperature. You can use tools such as earplugs, blackout curtains, and air conditioning to improve your sleeping environment.

3. Establish a regular sleep schedule: Maintain the same wake-up time and bedtime every day to help your body establish a normal biological clock.

4. Relaxation techniques: Try some relaxation techniques, such as deep breathing, meditation, or a warm bath to relieve stress and anxiety.

in conclusion

If you still have trouble falling asleep 12 hours after drinking coffee, it may be related to the stimulant ingredient in coffee, caffeine. Individuals have different sensitivities to caffeine, and other physiological and psychological factors can also affect a person's response to caffeine. In addition to paying attention to controlling the amount of caffeine you consume, improving the sleeping environment and adopting relaxation techniques can also help improve the quality of sleep.