Caffeine is a bitter substance with stimulant properties that occurs naturally in the seeds, fruit and leaves of particular plants. In its synthetic form, caffeine is used as an additive in various foods and products. Because caffeine typically boosts alertness, it may interfere with your sleep capabilities. If you experience sleep problems and consume caffeine, the stimulant may be your culprit. If your symptoms are severe or you have difficulty limiting caffeine, seek guidance from your doctor.
Function
Your body distributes and absorbs caffeine rapidly. It enters your bloodstream through your stomach and small intestine and may produce stimulating effects as quickly as 15 minutes after consumption. After absorption, it enters your brain. You may consume caffeine as a "pick-me-up," first thing in the morning or during daytime energy lows, for increased mental focus or to alleviate headache pain or fatigue. Caffeine cannot replace sleep, according to the NSF, and it takes about six hours for your body to eliminate half of the amount you've consumed. Because of its stimulant properties, drinking caffeine, particularly later in the day, can make it more difficult to sleep.
Risks
Consuming even moderate amounts of caffeine, or the amount found in two to three 8-oz. cups of coffee, can cause insomnia, the inability to fall or remain asleep, according to the NSF. Deficiencies in sleep can lead to reduced work or school performance, increased risk for car accidents, psychiatric problems, such as anxiety and depression, weight gain, reduced immune system function and increased risk for chronic conditions, such as high blood pressure, diabetes and heart disease. The more caffeine you consume, the greater your risks for these conditions become. Caffeine use can also lead to dependency and withdrawal.
Prevalence
An estimated 80 to 90 percent of adults report regular caffeine consumption, according to Johns Hopkins Medicine, and Americans average 280 mg of caffeine, the amount found in one to two mugs of coffee or three to five bottled soft drinks, per day. Caffeine-containing dietary supplements are also popular. Caffeine withdrawal symptoms, such as headaches, nausea and irritability, tend to perpetuate ongoing use of the substance. Sleep problems caused by caffeine or other factors, such as pain or stress, often leads to daytime sleepiness, which may increase your likelihood of consuming caffeine. This scenario can lead to an ongoing cycle of little sleep and caffeine consumption.
Suggestions
If you enjoy caffeine and do not experience side effects from moderate amounts, limit your intake to morning and early-afternoon hours to prevent sleep problems. If you wish to cut back on or eliminate caffeine from your diet, Johns Hopkins Medicine recommends gradually reducing your consumption to lower your risk for side effects. Combine caffeinated and decaffeinated coffee, for example, and gradually increase the amount of "decaf." Caffeine-free soft drinks and sparkling water provide an alternative to regular soft drinks. Avoid energy drinks, particularly those that do not list the specific caffeine content. Many energy drinks contain additional stimulants, such as green tea extract or ginseng, and studies regarding their long-term effects are limited.
