Sleep disorders can occur due to a number of factors. Medications, stress, underlying medical conditions and other situations can all interrupt a person's ability to fall asleep or to stay asleep. There are many different kinds of sleep disorders, so the first step in treatment is to have the cause properly diagnosed. In some cases, adjusting caffeine intake may be recommended.
Identification
Caffeine is a substance that is found in beverages, some foods and in certain medications. It stimulates the central nervous system and is often ingested to help increase feelings of alertness. For most, consuming about two to four cups of coffee a day poses no health problems, states the Medline Plus website. However, everyone responds to caffeine differently. For some just one cup of coffee can have negative effects. This means that when it comes to adjusting caffeine intake to manage a sleep disorder, there is no one-size-fits-all plan. Each individual will need to find what amount is okay to consume.
Considerations
In general, consuming six or more 8-oz. cups of coffee per day is considered too much. This or any level of caffeine consumption can cause irritability, trouble sleeping, anxiety, rapid heart rate and many other symptoms, warns the National Sleep Foundation. Caffeine can begin to affect the body within 15 minutes of being consumed and it can stay in the body for six hours or longer. If side effects from caffeine occur right after drinking it or within hours, it is important to cut back or possibly even eliminate it from the diet. If a sleep disorder is occurring, caffeine should not be consumed too close to bedtime. The length of time to avoid caffeine before bedtime varies for each person, so some experimentation may be necessary.
Warnings
Sometimes the body can become dependent on caffeine even when consuming small amounts. Individuals who only consume caffeine once in a while may be more susceptible to its effects. Being overweight, smoking, eating an unhealthy diet and feeling stressed can all enhance side effects from caffeine as well. In addition, a cycle can begin where consuming caffeine interferes with staying in a deep sleep, causing morning fatigue, which then leads to drinking even more caffeine to feel alert, reports MayoClinic.com. At this point it is important to break the cycle and ease off of caffeine use. However, it is important to slowly reduce caffeine intake to avoid withdrawal symptoms.
Solution
To help cut back on the amount of caffeine consumed, talk with a physician about any medications that may contain caffeine. To reduce intake in the diet, try making a cup of coffee with just half caffeinated coffee and half decaffeinated. Slowly decrease the amount of caffeinated coffee in the cup, until it is purely decaffeinated. Each week, reduce daily consumption by cutting out just one cup of coffee or caffeinated soda if doing so does not cause symptoms. If when cutting back if symptoms such as headaches, fatigue, irritability and nervousness occur, speak with a health care provider. It may take time, but eventually the body can reduce its dependency on caffeine, which in turn may lead to a better night's sleep.
