“Many individuals perceive that caffeine, particularly if consumed later in the day, interferes with their sleep quality,” Dr. Research published in May 2021 reports regular daytime caffeine intake affects REM sleep regulation in men, delaying the start of circadian REM sleep, and also worsens the quality of awakening.Īs mice have different sleep-awake cycles - and most of us are not able to “sleep in” on weekdays - how might these findings translate into humans? Should we stop consuming caffeine after 2 p.m.? A study published in June 2023 found caffeine consumption reduces a person’s total sleep time by 45 minutes and sleep efficiency by 7%. Previous studies show caffeine can also have a negative impact on a person’s sleep. Other research has shown caffeine may cause some potentially harmful effects, such as depression and anxiety, increased blood sugar levels, migraine headaches, and a negative impact on pregnancy. Past studies show moderate caffeine consumption can have a positive effect on weight loss and sports performance, and may help protect the body against diseases such as Alzheimer’s disease, liver disease, cataracts, kidney stones, and even certain types of cancer. If a person consumes too much caffeine, they may experience some negative effects, including: Caffeine typically has a half-life of five hours, meaning it takes that amount of time for the body to eliminate half of it. How long these effects last may depend on the person and how much caffeine was taken. The effects of caffeine can include increased heart rate, breathing, physical energy, and mental alertness. When caffeine enters your system, it starts to take effect rather quickly, reaching its peak in the blood within 30 to 60 minutes. Food and Drug Administration (FDA) suggests adults only consume up to 400 milligrams of caffeine a day, which is the equivalent of about four to five cups of coffee. There are also some protein bars and even some medications that contain caffeine. To consume caffeine, most people drink beverages that include the stimulant, including coffee, tea, energy drinks, hot chocolate, and soft drinks. It is a natural chemical found in more than 60 types of plants, including coffee beans, kola nuts, cocoa beans, and tea leaves. “We speculate that this increased brain blood flow could play a role in neuroprotective effects of caffeine by enhancing the clearance of brain waste during sleep.”Ĭaffeine is a stimulant that helps to temporarily stimulate the activity of your brain and nervous system. “Caffeine consumed during the awake state in mice resulted in a significant increase in brain blood flow during non-REM sleep, and augmented the increase in blood flow during REM sleep,” he continued. Mice that had consumed caffeine actually had a reduction in brain blood flow while they were awake and a significant boost in brain blood flow during sleep. no caffeine) REM sleep was associated with large increases in brain blood flow, which we think may be involved in the function of REM sleep,” Dr. “We found that under control conditions (i.e. However, there was an exception during periods of REM sleep when there were large increases in brain blood flow. Researchers also found daily caffeine administration shifted the onset of sleep in the mice - particularly REM sleep - by up to two hours relative to the light-dark cycle.ĭuring the study, scientists also discovered the brain blood flow of the mice was higher when they were awake and lower during sleep. “You also found mice compensated for the delayed sleep onset caused by daily caffeine by sleeping more solidly and ‘sleeping in’,” he said. Andrew Charles, professor of neurology at the University of California Los Angeles and one of the senior authors of this study explained to Medical News Today. “These mice - and possibly some humans - are genetically programmed to have a ‘siesta’ as part of their normal sleep pattern,” Dr. When caffeine was administered, the mice no longer took the short nap. In their natural state, scientists observed the mice consistently have a “ siesta” or short nap during the latter part of their awake phase. How caffeine affects sleep patterns and REM sleepįor this study, researchers used a mouse model affixed with minimally invasive microchips and a video recording system to record the physiological and behavioral habits of the mice over an extended period of time.
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