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gwunspoken
We know that now more than ever, there is a growing disconnection between parents and their teens, corporates and their employees, and human interactions in general.
This can cause stress, frustration and many arguments within families and the work environment.
gwunspoken looks at the challenges people of all ages have in their relationships with one another and provides experience and advice, allowing all parties to have a voice.... and feel heard.
Join us to hear corporates, parents, educators, teens and the latest advice of how we can in fact live the life we love, in making authentic interactions, because we know... authentic connection is everything.
gwunspoken
Caffeine and Sleep: Reclaiming Rest by Breaking the Habit
Is your cherished coffee habit silently sabotaging your sleep? Unravel the mysteries of caffeine's impact on your rest as we explore its role as a powerful stimulant that can disrupt your sleep cycle by blocking adenosine, the neurotransmitter responsible for helping you wind down. With caffeine lingering in your system for up to 7 hours, even a late afternoon pick-me-up can wreak havoc on your night’s deep sleep. Join us as we uncover surprising sources of caffeine, like dark chocolate and certain teas, that might unknowingly contribute to restless nights and delve into individual metabolism rates that make some of us more vulnerable to caffeine's stealthy effects.
In this episode, we don't just highlight the problem; we offer tangible solutions to improve your sleep quality. Discover the art of setting a caffeine curfew and explore non-caffeinated alternatives such as herbal teas and rejuvenating water. We’ll guide you through a three-day challenge to track your caffeine intake and its impact on your rest, encouraging you to observe the changes as you shift to healthier habits. By embracing new routines like power naps or invigorating walks, you can break free from the cycle of caffeine dependence and reclaim your sleep—and ultimately, your well-being. Whether you're a devoted coffee lover or someone desperate for better sleep, these insights will help you strike a harmonious balance between your energy needs and your sleep health.
www.in8code.com
Well, welcome to another edition of GW Unspoken, where we discuss stuff we don't typically talk about but probably should. And we're here. Oh, sleep, the real MVP of health. We're here, episode four Ready for this, teenagers? You ready for this, adults? Let's hope it's not about our children, but this is called Caffeine and Sleep, the silent sabotage. I don't even want to talk about this. I love coffee, I, I love coffee. I love coffee. I love caffeine. Doing research for this really hurts, so I'm going to have to practice or preach here.
Speaker 1:I wonder what you're thinking out there. Are you thinking the same thing? Probably skipping episodes and changing to a new podcast? I get it. Look, we all love caffeine coffee, tea, energy drinks Our culture is built around it, you know.
Speaker 1:But did you know caffeine might be one of the biggest culprits sabotaging your sleep? Believe me, I know this. You may think your afternoon cup isn't a big deal, but science says otherwise. You know, I used to believe coffee didn't really affect me. I could drink a double shot espresso at 5 pm and still feel fine at bedtime. Well, so I thought I started tracking my sleep after I couldn't get to sleep for a few days, and even when I thought I was sleeping well, my data told a different story. My deep sleep was practically non-existent and I was waking up groggy, even though I was like about 80 hours in bed. It turns out my harmless caffeine addiction so-called harmless, in good commas was actually a silent sleep thief. I'm not alone. There's a survey I read. There's actually 62% of people admitted to consuming caffeine within six hours of bedtime and without really realizing how much it disrupts their sleep.
Speaker 1:We think caffeine is just about staying awake. It's actually about how well we stay asleep too. So you know, let's dive right down into why. You know what's the problem. The problem is that caffeine is a stimulant that blocks adenosine, the neurotransmitter responsible for making us feel sleepy. So we're going to be neuro here. So this is the reasons behind. So think of adenosine as a sleep debt collector. It builds up through the day, making us increasingly tired, but when we consume caffeine, it binds to adenosine receptors and prevents our body from realizing we're actually exhausted. You know. That's why you can chug coffee at 4 pm and still feel fine until you collapse later, and that later might be like 2 am in the morning. So the problem Caffeine has a lifespan of around 5 to 7 hours in our body.
Speaker 1:That means if you drink your coffee at around 4 pm, half of that caffeine is still in your system by 10 pm and by midnight a quarter of it's still lingering, disrupting your ability to fall into deep sleep. Anybody else had that problem out there? I know I have. I know we had visitors over around four or five o'clock and say, hey, I'll have an afternoon coffee, no worries, thought nothing of it. And then staying awake at 11 o'clock, 12 o'clock look at my watch 12, 3, gone. What is going on? Oh, that's right, coffee, you idiot. Learn, learn, learn, learn. Again did some research? And a research from the Journal of Clinical Sleep Medicine found that even consuming caffeine 60 hours before bed 60 hours can reduce total sleep by at least one hour. And get this. Some people metabolize caffeine much slower than others. So I mean that same cup of coffee that barely affects your friend could actually wreck your sleep for hours.
Speaker 1:Another issue caffeine withdrawal. If you rely on caffeine daily, your body becomes dependent upon it. You know, when caffeine wears off, withdrawal symptoms like headaches, irritability and fatigue kick in, and that leads many people to consume even more caffeine to function, which traps them into that vicious cycle of poor sleep and increasing caffeine reliance. If you're a caffeine drinker, have you ever had a Mr Cup of coffee, for example, and then realized two or three hours in your day you're really annoyed and frustrated. And why am I so wild? Or why am I so irritable? It's because we have that dependence on caffeine. It is a legal drug, all right. And don't think you're off the hook if you drink decaf. Decaf still contains around two to five milligrams on average of caffeine per cup, which isn't actually zero. So if you're particularly sensitive to caffeine, even that small amount can add up.
Speaker 1:Been to bed before and had a decaf and wondered why you can't go to sleep. Maybe because there's still a bit of caffeine in there. So look, what's some basic solutions we can go through. So again, these are just suggestions. Have a crack at them, see if they work for you. Maybe it will, maybe it won't. Maybe you can actually help a friend too who may be struggling with sleep.
Speaker 1:So number one again, set a caffeine curfew, a bit like our phone use. Set a caffeine curfew. Cut off caffeine intake at least six hours before bed, so ideally by 2 pm. Make it lunchtime. If you need a boost in the afternoon, swap your usual coffee for a brisk walk, stretch deep breathing exercises, all those physical things that don't have to be difficult or hard. Studies show that even five minutes of physical activity can increase alertness, naturally, without disrupting your sleep. That's pretty cool.
Speaker 1:Number two be aware of hidden caffeine sources. Caffeine, or coffee, isn't the only culprit. Many teas, sodas, pre-workouts especially those supplements chocolate, even some pain relievers contain caffeine. So a single bar of dark chocolate that can contain as much as 40 milligrams of caffeine 40 milligrams, that's enough to interview with sensitive sleepers again. So be mindful of what you consume throughout the day, especially after lunch. Again, track that, find out what you've been eating.
Speaker 1:If you can't sleep, maybe try a herbal alternative. If you love the ritual of a warm drink, switch to caffeine-free herbal teas like chamomile valerian root tea. Chamomile contains apigenin, which is a natural compound that binds to GABA. Those receptors are in the brain too, and it helps us to reduce anxiety and promote relaxation. Valerian root has been shown in studies to shorten the time it takes to fall asleep and also improve sleep quality. So maybe try that one. That could be a great alternative.
Speaker 1:Here's another one. How about time your morning coffee for maximum effect? So don't be like me, instead of drinking coffee immediately when you wake, wait 90 minutes. Because when we wake up again we've talked about this before in episodes our cortisol, which is that body natural alertness hormone, is at its peak. So drinking caffeine too early interferes with this process and can make us dependent on coffee rather than allowing us body or our body to wake up naturally. Now, research is now suggesting that delaying caffeine intake until mid-morning so around that 9, 30 or 10, provides a more sustainable energy boost without messing with the body's rhythm of their heart. Right, so there's actually scientific evidence behind this stuff. You know, if you're someone who's dependent on caffeine, maybe you can reduce gradually to avoid withdrawals.
Speaker 1:We had a check-up two weeks ago it was a week ago actually and someone said to me the doctor said your adrenals are shot. I'm like, well, I don't feel like stressed. They said, well, how many coffees a day are you having? I said, oh, maybe five or six. And he nearly fell over five or six, you should be having one or two. Um, and gave me some drops to have to try. And you know, stop the adrenals and that kind of stuff. And I said, oh, can I, can I take this with coffee? And you didn't really find a sense of humor with that. So, anyway, another story.
Speaker 1:But if you rely on your caffeine daily, if you cut off suddenly, it can actually lead to those withdrawal systems which I talked about, like headaches and fatigue. So those symptoms can come upon you really hard. So instead of quitting cold turkey, maybe just gradually reduce that intake and replace one caffeine or caffeinated drink per day with a non-caffeinated alternative. Swapping one coffee for a decaf version which is low in caffeine, or a herbal tea maybe can make the transition smoother while still allowing for that comfort of your daily routine of that hot drink. How about this one? I've tried this before.
Speaker 1:Use magnesium for better sleep. It's a natural muscle relaxant, so it counteracts the stimulating effects of caffeine. So magnesium helps regulate the body's stress response system, so it promotes relaxation and deep sleep. Foods high in magnesium include almonds, spinach, bananas, pumpkin seeds. You can get a supplement if you like. So if cutting caffeine is difficult, maybe if you ensure you get enough magnesium it might help mitigate some of those negative effects on sleep.
Speaker 1:I've got one more for you. How about experiment with caffeine free days? So once you've started weaning off caffeine, maybe try a caffeine free day. So try going one, or push it out to two days per week without caffeine and see how your body reacts. Many people notice they feel less anxious and more hydrated and even sleep better when they take caffeine breaks. So take that challenge with a friend and see how you go. See if you can get the most irritable if you do it straight up and go cold turkey. Don't do that. All right, here we go. Here's your three calls for action.
Speaker 1:Again, in the journal entries we talk about writing things down that become more certified in our brain and bodies and more chances of action. So that's why we have a call to action. That's why we have our journal reasons, our reasons, sorry, behind our journal. So, number one track your caffeine intake for three days. Right, again, we like doing things in threes. Our brain usually remembers things in threes. So track your caffeine intake for three days.
Speaker 1:How close to bedtime are you consuming that caffeine and do you notice any patterns in your sleep quality? So write them down. Be honest with yourself. You know, if you don't think things about caffeine, research the food you've had throughout the day, you might say I haven't had coffee today. I haven't had a Red Bull or a V today. Why is it doing this? Maybe it's in part of your food. Maybe you've consumed some chocolate.
Speaker 1:Number two experiment with reducing caffeine after 2 pm. So try switching to a non-caffeinated alternative and note any changes in how quickly you fall asleep and maybe how rested you feel in the morning. So have that, compare and contrast. So nothing after 2 pm, try that, and if that doesn't work, maybe have a lunchtime. Coffee is your last one. You have around 12, 12.30. All right, and the last one. Number three identify one new non-caffeinated habit that could replace your afternoon coffee. So could it be? Yeah, it can be like a caffeine-free herbal tea or more water or lemon water or something like that. But could it be? Can you get a little power nap in there? Or could you have a short walk or a walk with the dogs or something that we get outside in nature? Just try something different to break that caffeine addiction because, as we know, caffeine can affect your sleep. No-transcript.