And it makes sense, considering coffee is loaded with caffeine,about96 milligrams per eight-ounce cupa potent stimulant.
A couple of tweaks to your daily coffee routine could have you feeling better rested in the mornings.
So, whats a sleep doctors go-to coffee order, you may be wondering?
By adding decaf coffee, you are lowering the caffeine content, Dr. Breus says.
Benefits of drinking decaf coffee for better sleep
Caffeine impacts the bodyin many ways.
One of the most significant interactions occurs between caffeine and adenosine, a key neurotransmitter that helps regulate sleep.
sleep expert and clinical psychologist
But why cut out caffeine in the first place?
Research shows that caffeine abstinence can helpincrease sleep duration and sleep quality.
The same study also indicates that folks who consume decaf coffee may also have less difficulty falling asleep.
Giving up caffeine cold turkey isnt yhr easiest things to do.
In fact,caffeine withdrawalcan cause headache, fatigue, or even flu-like symptoms.
(Keep in mind that evendecaf coffee contains trace amounts of caffeine; about2.37 milligrams per eight-ounce cup.)
Plus,decaf coffee has anti-inflammatory benefitsand may helptemper those urgent coffee poops.
How much decaf coffee should you drink for better sleep?
sleep expert and clinical psychologist
Substitute half a cup [of caffeinated coffee with decaf coffee] for your last cup of the day.
Do this for three to five days, and then substitute the entire cup.
Do this until youre drinking decaf only, Dr. Breus says.
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Caffeine fading schedule example:
So, can you still drink regular coffee?
In fact, studies show thatcaffeine can potentially help improve athletic performance,particularly for men.
How does caffeine impact sleep?
To reiterate, caffeine impacts the neurotransmitter adenosine that can disrupt sleep.
Adenosine is a neurotransmitter that plays a crucial role in promoting sleep and suppressing arousal.
This results in increased neuronal activity and reduced feelings of tiredness, Dr. Robbins previously shared.
In a recent article, Dr. Breus and sleep health writerRebecca Leviexplored thelink between caffeine and insomnia.
A buildup of adenosine is a healthyand welcomeoccurrence ofsleep-wake cycles.
However, caffeine can impact this normal function by blocking adenosine receptors in the nervous system.
For example, Dr. Breus says matcha is a great alternative to regular coffee.
It has less caffeine and L-theanine, he explains.
L-theanine elevates levels of GABA, as well as serotonin and dopamine.
These chemicals are known as neurotransmitters.
Increasing levels of these calming brain chemicals boosts relaxation and can help with sleep, he says.
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