Caffeine and sleep: how to enjoy coffee without giving up rest

A pleasure that accompanies the whole day

We have worked with coffee for over fifteen years, and among our customers' questions there is one that comes back often: how to enjoy the afternoon cup, or the one after dinner, without risking a poorer night's rest?

The topic concerns many coffee lovers because, especially in Italy, the cup accompanies several moments of the day: the morning espresso, the one after lunch, the afternoon break and, for some, the coffee that closes dinner.

At the same time we know that caffeine can affect sleep and that sensitivity to its effects varies considerably from person to person.

This is why there is no single rule that works for everyone. Knowing how caffeine works and observing your own reactions can, however, help you understand when to prefer a traditional coffee and when to turn to a decaf or a caffeine-free alternative.

In this article we have gathered some useful information for a better understanding of the relationship between coffee, caffeine and rest. We naturally stay on informational ground: in the case of persistent sleep problems or particular health conditions, your doctor always remains the point of reference.

What caffeine does in the body

During waking hours the action of adenosine, a substance involved in regulating sleep pressure, gradually increases in our body.

Caffeine works mainly by temporarily blocking some of the adenosine receptors. In this way it can reduce the perception of tiredness and temporarily increase the feeling of attention and alertness.

The effect does not last forever, though. Caffeine is gradually metabolised by the body, and how long it stays in the system can vary a great deal from person to person.

Several factors influence this response, including individual genetic characteristics, age, consumption habits and other personal elements. Some medications and particular conditions can also change the way the body metabolises caffeine.

Those who drink coffee regularly may also develop a certain tolerance to some of its effects. This, however, does not necessarily mean that caffeine can no longer affect sleep.

This is why we prefer to avoid universal rules: observing your own habits and the quality of your rest is a good starting point for understanding your own sensitivity.

The timing of the last cup

There is no precise time, valid for everyone, after which it becomes necessary to stop drinking coffee.

Research does indicate, however, that caffeine taken in the hours before rest can affect both the time it takes to fall asleep and the duration and quality of sleep. Individual sensitivity nonetheless remains highly variable.

For those who notice difficulties with their rest, it may therefore be useful to gradually move the last caffeinated coffee earlier and observe whether the quality of sleep improves.

There is also an interesting aspect: falling asleep easily does not necessarily mean that caffeine has had no effect at all. In some people it can also influence characteristics of sleep that are less immediately noticeable.

It is also important to remember that caffeine is not found only in coffee. Tea, some soft drinks, energy drinks, cocoa and chocolate can also contribute to the total intake over the course of the day.

A small personal experiment can be useful: for a few days, try moving your last caffeinated drink earlier and observe whether you notice any differences in how you sleep and how you feel on waking.

Decaf and the evening alternatives

Giving up caffeine does not necessarily mean giving up the ritual of the cup after dinner.

The first alternative is naturally decaffeinated coffee. Decaffeination processes make it possible to remove most of the caffeine from the bean while preserving its aromatic characteristics as much as possible. We have described in more detail how this happens in our guide to decaffeinated coffee.

It is important to remember that decaf is not completely free of caffeine, but it contains a markedly smaller amount than traditional coffee. For many people it is therefore a practical solution when they wish to keep drinking coffee while limiting their caffeine intake.

Another possibility is barley coffee, a naturally caffeine-free drink that is widespread in the Italian tradition and particularly pleasant for those looking for something warm to enjoy in the evening as well.

Anyone who uses a capsule machine can find decaffeinated alternatives compatible with many of the most common systems, including Nespresso®, Nescafé Dolce Gusto®, Lavazza A Modo Mio® and Caffitaly®. In our section devoted to the systems you can check the various compatibilities.

Decaffeinated options are also available among our ESE 44 mm pods.

A simple solution can be to keep both alternatives at home: a good decaf for when we want to keep the taste and ritual of espresso, and barley coffee for when we prefer a drink that is completely free of caffeine.

Serving sizes and the rhythm of the day

When we talk about caffeine we should not look only at the number of coffees we drink, but also at the type of drink, the quantity used, the blend and the preparation method.

An espresso and a large mug of filter coffee, for example, have very different volumes and extraction methods. A serving of filter coffee can contain more caffeine overall than a single espresso, even though the latter has a more concentrated taste.

Likewise, sipping several cups of coffee over a number of hours can mean a very different caffeine intake compared with drinking one or two espressos at specific moments of the day.

It is also important to remember that the intensity number shown on the packaging does not indicate the amount of caffeine. Intensity and caffeine are two different concepts: we discussed this in depth in our guide to the intensity scale.

The composition of the blend can also affect the caffeine content: in general, Robusta contains more caffeine than Arabica. However, to know how much caffeine we actually take in with a cup, the dose, the amount of drink and the preparation method also come into play.

This is why, if you wish to limit caffeine in the hours closest to rest, it is more useful to choose a decaf or a naturally caffeine-free drink than simply to rely on a blend with a more delicate taste.

Coffee and rest: finding your own balance

There is no need to apply the same rule to everyone. The relationship between caffeine and sleep is personal and depends on the quantity consumed, the timing and individual sensitivity.

If you notice that your afternoon or evening coffee interferes with your rest, you can try moving the last caffeinated cup earlier or replacing it with a decaf or a caffeine-free drink.

It is better to proceed gradually, changing one habit at a time: this makes it easier to understand what really affects your rest.

It is also worth remembering that the evening coffee is often a ritual as well as a drink: the aroma, the warmth of the cup and the moment spent at the table. We can keep this pleasure simply by choosing what we prefer to drink at that moment.

If you would like to put together a small selection for different moments of the day, with your favourite coffee and a good decaffeinated alternative, contact us: the Maracatú team is always available to help you choose the products compatible with your machine and best suited to your habits.

Image: coffee on a wooden table, HungryHuy, CC BY 2.0 (Wikimedia Commons).