Caffeine is found in many foods and drinks -- most obviously, in regular coffee. Caffeine is also an ingredient in both prescription and over-the-counter medications, teas, sodas and chocolate products. Drinking coffee regularly can cause health problems relating to disruption of your sleeping pattern. Consult your doctor before making significant dietary changes.
Recommended Intake
For most healthy adults, consuming up to 500 to 600 milligrams of caffeine daily should not cause significant problems. This quantity of caffeine is equivalent to the amount found in about four regular cups of brewed coffee. People who are particularly sensitive to the effects of caffeine should consider a lower daily limit. If you have certain medical conditions that may be effected by caffeine consumption -- cardiovascular disease, interstitial cystitis and certain types of epilepsy are some examples -- consult your doctor for help establishing a safe daily caffeine intake.
Effects of Caffeine
If you drink more than four cups of regular coffee daily, you may experience negative health effects of too much caffeine. According to MayoClinic.com, excess caffeine can cause you to experience stomach upsets, a racing heartbeat, insomnia or feelings of nervousness, irritability and restlessness. Dark brewed coffee can also stain or discolor your teeth if you drink it throughout the day. Brushing your teeth after drinking coffee is a good practice.
Effects on Sleep
In the short term, the caffeine in coffee provides most people with an energy boost. Your metabolism may work faster and you will likely feel less fatigued. Caffeine has a serious ability to disrupt your sleep schedule, which in turn creates a sleep debt and feelings of tiredness in the long term. The more caffeine you drink, the greater your chances of experiencing insomnia, too little sleep overall, or poor quality sleep that leaves you feeling tired in the mornings. A vicious cycle can arise in which you are constantly tired, drink more coffee to feel awake, but have your sleep disrupted by caffeine intake.
Expert Insight and Alternatives
A study published in the April 2006 issue of the "Journal of Adolescent Health" assessed the link between high caffeine intake, problems sleeping and a feeling of being tired in the mornings. The study looked specifically at adolescents, and found those individuals with higher caffeine intake had greater problems with tiredness overall. Alternatives to coffee include non-caffeinated teas, decaffeinated coffee and hot milk-based beverages. If you still want to consume caffeinated coffee, limiting your coffee-drinking to the earlier part of the day reduces the risk of caffeine-related sleep problems.
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