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Coffee after a day's work is bad for sleep

24.11.2013

A new study shows that consuming caffeine even long before bedtime can negatively affect the quality of sleep.
The recommendation "not to drink coffee before going to bed" is very common among the inhabitants. However, often the inability to fall asleep was associated with the diuretic properties of coffee. However, sleep experts have long suspected that caffeine can disrupt sleep, even if consumed well before falling asleep. Researchers from the American Academy of Sleep Medicine conducted an experiment and proved the negative impact of caffeine on healthy sleep. Now their recommendation is to cut out caffeine in the afternoon.

The results of the experiment showed that 400 mg of caffeine (about 2-3 cups of coffee), drunk even three and six hours before the intended falling asleep, significantly worsened sleep. In particular, if the subjects last drank coffee six hours before bedtime, they reduced their nighttime rest time by about an hour. But here's what's interesting: subjectively, the participants did not notice such a violation, that is, it seemed to them that nothing had changed. This is especially dangerous, because if people are not aware of negative changes, they do not pay attention to health for a long time, thereby worsening their condition even more.

According to the researchers, drinking a cup of coffee on the way home from work leads to the same negative effects as a cup of coffee right before bed. Dr. Christopher Drake, co-author of the paper, notes that people tend to go undetected by the damaging effects of caffeine on their sleep. Although the experiment showed the presence of physiological changes.

During the experiment, participants were given three tablets per day for four days. They took one pill for six, the second for three, and the third just before their scheduled bedtime. One of the tablets contained 400 mg of caffeine, while the other two were placebos. On one of four days, all three pills were placebo. Sleep disturbance was measured subjectively, with participants keeping a sleep diary, and objectively, using a sleep monitor.

This was the first study to look at the effects of a specific dose of caffeine taken at different times before bed. The results show that caffeine intake should be avoided after about 5 p.m. to maintain healthy sleep, and therefore health.

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