Okay, so what actually is caffeine

Caffeine: What it actually does and why timing is everything

WHAT DO WE WANT?

Caffeine!

When do we want it?

The second we wake up and preferably via direct IV for instantaneous impact!

But that might not be such an effective strategy…

Why?

To answer that, we need to know how caffeine works.

ADENOSINE, WHO ARE YOU?

Caffeine is naturally occurring and, when consumed, it affects the central nervous system, acting as a stimulant.

Caffeine’s main mechanism of action is blocking adenosine receptors in the brain.

Adenosine is a neuromodulator that plays a crucial role in promoting sleep and regulating the sleep-wake cycle.

Throughout the day, adenosine levels gradually increase, leading to increased sleep pressure and the feeling of tiredness.

During sleep, adenosine levels decrease, reducing sleep pressure and promoting wakefulness by morning.

By blocking adenosine receptors, caffeine reduces fatigue and increases alertness by preventing us from feeling the sleep pressure that is building.

TIMING IS EVERYTHING

When we wake up, adenosine levels are low.

Since caffeine’s primary mechanism of action is blocking adenosine receptors, it is not as impactful first thing in the morning as there is less adenosine to block.

There is another concern consuming caffeine first thing.

Cortisol naturally surges in the morning as part of our sleep-wake cycle.

This surge promotes wakefulness and alertness, typically occurring in the first 30-45 minutes.

Consuming caffeine during this period is not only ineffective but also interferes with our natural wakefulness mechanisms.

This is why it makes sense to wait at least 90 minutes before having your first caffeine hit.

AN ESPRESSO BEFORE BED?

Moderate caffeine consumption, 400mg a day for an adult (5-6 shots of espresso), is generally considered safe, but as we have seen, timing is everything.

The half-life of caffeine is approximately 6 hours, depending on the individual. If you have a caffeinated drink at 4 PM, by 10 PM you still have 50% of the caffeine in your system.

This is like downing half an espresso right before going to sleep and is bound to impact sleep.

High doses of caffeine or consumption close to bedtime can lead to insomnia, fragmented sleep, and frequent awakenings that will decimate quality sleep.

Poor sleep then often leads to increased consumption the next day, which in turn disrupts sleep again, perpetuating the cycle of dependence.

CAFFEINE & STRESS

Caffeine can also increase adrenaline and cortisol secretion.

This caffeine-influenced adrenaline secretion increases heart rate, elevates blood pressure, and enhances alertness and respiratory rate.

These are great benefits when you are required to perform physically or mentally, but inconveniences when trying to unwind, de-stress, and rest.

The combination of increased adrenaline and cortisol secretion can activate the sympathetic nervous system (also known as the fight-or-flight response).

As a result, this can lead to increased anxiety, racing heart rate, stress response system dysregulation, jitters, and more.

Furthermore, it can negatively impact and elevate our natural cortisol rhythm, disrupting sleep cycles and making restorative sleep even harder.

SO WHAT?

Caffeine, when used appropriately, can be an extremely useful substance.

This post is not about discouraging caffeine use but rather encouraging sensible and effective use.

The basic takeaway: don’t consume too much (especially when already stressed) and don’t consume it too close to bedtime.

Ideally, you don’t want to be consuming any caffeine after midday in order to prevent it from impacting your sleep.

Remember, a coffee, can of Coke, or Red Bull at 4 PM is like having half an espresso at 10 PM.

PLEASE NOTE

I research each topic thoroughly before sending each newsletter. However the science is ever-evolving. The information, at the time of sending, was accurate to the best of my knowledge.

The information contained in this newsletter is not medical advice, and I am not medically qualified. You should always research independently or consult a medical professional before making any changes to your lifestyle, including on the subject discussed here.

Sources:

Sleep Disruption, What is Caffeine, Adenosine, Morning Surge