In a 2006 study in 34 people, half of the participants followed a standard sleep routine of sleeping at night, while the other half stayed up at night and slept during the day. Studies show that using caffeine to stay awake for night shifts and to shift sleep to the following day may lead to significantly decreased sleep quality overall. If you’re using caffeine to stay awake, say for a night shift, it might not be the best plan. foods that contain caffeine or coffee as an ingredient, such as tiramisu.foods that contain kola nut as an ingredient.coffee, including decaf, though in lower amounts than regular.So, even though experts recommend cutting back on caffeine to promote restful sleep, it’s especially important if you’re sensitive to caffeine. This is due to genetic variations ( 5, 6). While some people are very sensitive to caffeine and experience sleep-related issues even if they consume a small amount, others can have caffeinated beverages closer to bedtime without experiencing sleep issues. Some people refer to this cycle as the coffee cycle ( 4). This lack of sleep due to caffeine consumption may lead you to drink a lot of caffeine the next day to counteract feelings of tiredness, which can negatively affect the next night’s sleep. Interestingly, ingesting 400 mg of caffeine 6 hours before bed more than doubled the time it took for participants to fall asleep and reduced total sleep time by 1 hour, compared with a placebo ( 3). A small 2013 study in 12 people found that consuming 400 mg of caffeine at bedtime, as well as 3 and 6 hours before bed, significantly disrupted sleep. In fact, research shows that consuming coffee, even many hours before bedtime, can affect sleep. This is because caffeine is a central nervous system stimulant, meaning it increases feelings of alertness and makes you feel more awake and energized ( 2).īecause of this effect, caffeinated foods and beverages, including soda, coffee, caffeinated tea, and caffeinated chocolate products may negatively affect sleep and keep you awake at night. When you think of foods and drinks that give you immediate energy, coffee and other caffeinated products may come to mind.
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