What are the implications of caffeine on our sleep? How much is too much? And what do we know to be considered as “just right”?
Caffeine is a stimulant mostly found in tea and coffee that takes action on your brain and nervous system in an attempt to combat tiredness and keep you alert.We love it for the taste of tea/coffee, to make up for sleep deprivation which can be caused by having caffeine too close to bedtime or excessive intake (over 500mg per day), or to stay active and alert.
Potential benefits of taking the recommended dose of caffeine (4-6 mg/kg) are improved energy levels, mood, and concentration because it blocks an inhibitory neurotransmitter. It can also improve physical performance because it boosts adrenaline levels.
However, studies show that consuming caffeine up to 6 hours before going to bed might delay your circadian rhythm by an hour, ultimately reducing the total amount of sleep you get as well as deep sleep you enjoy.
So what does the research show? Caffeine concentrations in the body reach their prime level between 45-60 minutes after consumption. Anything over 500mg of caffeine per day puts you at high risk and is considered dangerous. We recommend you take 4-6mg/kg body weight between 8-11AM in order to minimize negative risks and maximize benefits.