Break the Cycle
Break free of caffeine dependance: Dive into the science of caffeine & regain your ability to rest well
For many, a morning cup of coffee is a must to push them through a busy day. The routine, the taste, the energy boost are all motivators to make their morning cup a habit. But while coffee might taste delicious and give you a boost, it may affect you in more ways than you think.
The cycle of a caffeine addiction can be harmful to your sleep. You may have trouble falling asleep, staying asleep, and getting good-quality sleep.
When you become reliant on daily caffeine, the cycle becomes tough to break. Let’s explore the effects caffeine can have on your sleep (or lack thereof).
So what even is caffeine? Caffeine is a natural stimulant that works by blocking adenosine receptors, which is what makes you feel tired. It enters your system and takes effect very quickly, making you more alert and awake.
Without caffeine, as the day progresses, adenosine levels rise, making you more tired and ready for bed.
Adding caffeine into the equation makes things a little trickier.
Drinking a cup in the morning seems innocent enough until you hit your mid-day crash and think just one more. You might end up paying for that later when you’re trying to fall asleep, since caffeine lasts in your system easily up to 8 hours. We all know that feeling of being both exhausted and unable to sleep at the same time.
You’ll wake up tired and repeat the cycle, leaning on caffeine as a crutch, impacting the next night of sleep again.
But sleep is mission critical for everything, from mood to physical performance to your ability to be a patient parent, partner, employee, or friend. So why do we so easily surrender quality sleep for one more afternoon coffee? Breaking the cycle will require a few rough days (maybe more!) of pushing through that exhausted slump. Honestly, headaches are common too. That’s caffeine withdrawal. But this all does end, and you’ll find yourself on the other side sooner than you think. Able to modulate energy without crashes throughout the day and able to sleep when you lay down for the night. And that is real freedom!
Caffeine consumption affects every person differently. Some can have several caffeinated beverages throughout the day and go to sleep without a problem, but others aren’t so lucky. Caffeine sensitivity can vary widely from person to person.
What is an objective fact is how long caffeine lasts in your body. Caffeine has a half-life of 6 hours, meaning 6 hours after you drank the caffeine, half of it is still typically in your system. How long the effects can last depends on three things: the speed at which you metabolize, how much caffeine was already in your body, and how much caffeine you consumed in your most recent intake.
How much is too much:
The recommended maximum daily dose of caffeine for adults is 400 milligrams, equivalent to about two strong cups of coffee. It is quite a bit less for those who are under 18, are pregnant or breastfeeding, or have other heart conditions or sensitivities. Anxiety is also spiked by caffeine, so those who suffer from anxiety or panic attacks are recommended to keep caffeine levels low.
So how do you break the cycle? The Sneaky Brew team challenges you to two weeks without caffeine. You can do this! Keep track of your sleep quality and see how you feel, maybe even enjoy a decaf or two when you find yourself longing for that coffee taste. See if you really need the caffeine or just like the routine of it. Sneaky Brew will be here every step of the way on your decaf journey. We promise you’ll be pleasantly surprised at how you feel when the trial period is over, and the freedom and stable energy you’ll enjoy are well worth the discomfort of weaning yourself off a caffeine dependence.