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Caffeine Effects and Sleep Problems

Written by Andrew

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For many of us, coffee is an extremely important part of our daily ritual. It helps to wake us up, get us in gear, and provide the energy we need to get through our days. Caffeine is relied upon by people all over the world for the same reasons.

But coffee, or any other caffeinated drinks or substance, can also have serious negative effects on our ability to sleep well. There’s nothing worse than laying in bed, unable to sleep because of your late afternoon pick-me-up espresso.

With all things in life, there is a need for balance. Understanding how caffeine affects our sleep patterns can help you regulate your intake and ensure that you remain adequately pepped up during the day, but still able to sleep soundly when the time comes.

How does caffeine affect the body?

caffeine iced coffee in glassBefore you understand the facts of caffeine as it relates to your ability to sleep, it’s worth taking a second to consider how it affects the entire body generally.

As awful as it might sound when you take a step back to think about it, caffeine is actually an addictive drug, used and abused by people around the world at higher rates than any other substance, according to the World Health Organization.

The plant-based chemical, also called trimethylxanthine, is a stimulant that affects the body and brain in similar ways as more notorious drugs like amphetamines or cocaine do. When it enters the body, usually via ingestion by way of beverages like coffee, tea, energy drinks or otherwise, it begins working almost immediately. According to the University of Michigan, some of the most common effects that occur with the use of caffeine are:

  • Increased heart rate, body temperature, blood pressure, and blood flow to extremities
  • Higher levels of acid secretion in the stomach
  • Increased production of urine, and more frequent need to urinate

Additionally, a litany of physical side effects is common when higher levels of caffeine are ingested, including dizziness, nausea, diarrhea, difficulty breathing, muscle tremors, blurred vision, cold sweats, even heart attacks.

However, most people ingest caffeine to accrue its stimulating effects on the brain. Caffeine works on the brain in a number of ways. For one, it blocks receptors of adenosine, a metabolic chemical that plays a role in drowsiness. The chemical structure of caffeine fits nicely into receptors designed for adenosine; when caffeine takes up their space, adenosine molecules cannot function properly to induce sleepiness, giving users the feeling of pep they crave.

Additionally, through a very complex process, caffeine can induce the famed “fight or flight” response in the body, which increases alertness by increasing blood flow and oxygen to the brain.

Finally, caffeine also boosts the production of dopamine, a neurochemical that plays a key role in the brain’s reward system. Dopamine is the same chemical that is released during sexual intercourse as well as the use of drugs like heroin and cocaine. It’s no wonder that morning coffee cup on consuming energy drinks makes you feel so good!

How does caffeine interfere with sleep?

Gamer playing video games late and drinking an energy drink with caffeineGiven all of the effects of caffeine on the body, you don’t have to be a rocket scientist (or a brain scientist!) to imagine how the simulant qualities of the drug could cause sleep problems.

One of the most sleep-disrupting functions of caffeine is the blocking up of adenosine receptors in the brain. Adenosine binds to cells in the brain, effectively slowing down their function, and indicating that the time for sleep is near. The result is that we feel sleepy and soon after seek to rest. But, when caffeine binds to these receptor points, blocking adenosine in the process, cells actually speed up their functioning.

The increase of adrenaline, heart rate, dopamine, and blood pressure you get from consuming caffeine will surely reduce your drowsiness. The end result of these changes to the body is that heavy users of caffeine find themselves in states of such high stimulation in the evening that they are not able to fall asleep in a timely manner. This, eventually affects sleep and leads to a shorter sleep cycle, and sleep deprivation.

Missing out on a few hours of sleep one night might not be that big of a deal; after all, you can just have a few extra cups of coffee the next day to balance yourself out. The problem comes when you are regularly missing sleep, and becomes even worse when you rely on extra caffeine to fix the problem. Before you know it, you can be caught in a cycle of needing caffeine to keep you alert because you are so sleep deprived of your caffeine habit.

How to drink responsibly, and still get to bed on time

cup of caffeine in bedWhen used in moderate doses, caffeine can give users the desired stimulating effects without interfering with sleep. The problem is that the perfect amount is different for everyone, and it is often difficult to ascertain. Here are a few tips for making sure you are taking in the right amount of caffeine for you:

  • Limit your overall intake levels: According to the Mayo Clinic, 400 milligrams of caffeine per day (about four cups of brewed coffee) is a safe limit for adults. Avoid drinking more than this, and keep in mind that you might personally do better drinking far less; everyone is different.
  • Keep an eye on caffeine intake close to bedtime: The effects of caffeine can last up to 12 hours. Obviously, you want to avoid drinking coffee right before bed, but you might even consider cutting out your afternoon cup if you find it difficult to fall asleep at night.
  • Switch to decaf, or from coffee to tea: If you find it difficult to sleep at night, try slowly cutting back on your caffeine intake by switching to lower-dose beverages, especially in the afternoons. You’ll be surprised at how much we rely on the ritual and aroma of drinking coffee as we do the actual caffeine.
  • Maintain healthy sleep hygiene: In addition to monitoring your caffeine intake, make sure you are getting enough exercise, eating well, and limit your alcohol and nicotine levels close to bedtime. All of these factors can make it easier to sleep better, and help you to have an overall healthy lifestyle.

 

The Stages of Sleep and Sleep Cycles

Written by Andrew

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You’ve probably heard the term “sleep cycles” or “Stages of Sleep” before. Maybe you’re familiar with the terms “REM” and “deep-sleep.” You’re probably also aware that a good night’s sleep revolves around a healthy sleep cycle.

But what exactly is it?

Stages of Sleep and the Sleep Cycle

As it turns out, when you turn off the lights, get in bed and conk out, your body and brain move through several different kinds of sleep. These different types of sleep, called stages, are each slightly different in their length and their characteristics.

The sleep cycle is the way your body moves through these different stages of sleep throughout the night. It is normal for healthy adults to move through the entire sleep cycle anywhere from three to five times during the course of an 8-hour sleep.

To understand sleep cycles or even your circadian rhythm, you need to first understand the different stages of sleep.

Scientists divide sleep into two basic categories: rapid eye movement (REM) sleep, and non-rapid eye movement (non-REM) sleep. As you drift off, your body prepares to enter the sleep cycle in the first stage.

woman-waking-up-tied-stretching

Non-REM Sleep

These first stages of sleep are categorized as non-REM sleep. This period of the sleep cycle is divided into three separate stages.

  • Stage 1: This first stage happens right after you fall asleep. During stage 1 non-REM, your sleep is very light, and you can be awakened easily. At this point, the brain produces high amplitude bursts of activity known as theta waves. You might experience some abrupt muscle spasms during this time, and even the infamous sensation of falling. This stage is the shortest of all the sleep stages, typically lasting about 10 minutes or less.
  • Stage 2: After stage 1 non-REM, your body will fall into a deeper state of sleep marked by the muscles relaxing, decrease in heart rate, and a slight drop in body temperature. Your brain wave activity during this time will be characterized by bursts of very intense yet brief moments of activity. These bursts are known as “sleep spindles,” a reference to the way they look when measured on an EEG. This stage lasts anywhere from half an hour to an hour.
  • Stage 3 / 4: The final stage of non-REM sleep, also called “deep sleep,” is when your body does much of the physical repairs for which sleep is so important. During this time, your body is busy regenerating tissue, building up bone and muscle, and improving the effectiveness of your immune system. Meanwhile, your brain is producing “slow-wave sleep,” or delta waves. These activities ensure that it is difficult to awaken someone from this sleep stage, which would result in disorientation lasting a few minutes. Typically stage 4 non-REM is simply a deeper version of stage 3 non-REM. The length of these stages differ dramatically based on age and other factors. Adults typically experience between 30 minutes to 2 hours of stage 3 and 4 non-REM sleep each night.

After moving through all of the non-REM sleep stages, you will move into REM sleep.

REM Sleep Stage

Rapid eye movement (REM) sleep is named for the characteristic eye movements which occur when one enters this stage. In addition to the eyes, twitching of the muscles may occur, while paralysis of voluntary function also sets in. It is during this time that intense dreaming occurs due to an increase in brain activity. While it is possible to dream in stages 3 and 4 of non-REM sleep, dreams occurring in REM sleep are usually much more vivid and intense. Read more in our guide to dreaming

REM sleep typically begins about 90 minutes after falling asleep, and lasts about 10 minutes during the first sleep cycle. Each subsequent REM period will be longer throughout the night, culminating in a final REM period of 1 hour in adult sleepers.

adult-asleep-bed

Changes in the Sleep Cycle

As we grow from infants to children, to teens, to adults, our bodies require different amounts of sleep. During the course of our lifetimes, this means that our sleep cycles will vary depending on our age, among other factors.

In general, it seems that the amount of REM sleep we get each night decreases as we get older. According to WebMD, babies can spend up to half of their sleeping time in the REM stage, while adults spend only up to 20% of their time there. Adults tend to spend less time in deep sleep stages as well, which is theorized to be related to many of the physical declines that accompany aging.

Abnormal Sleep Cycles

While we tend to cycle through the sleep stages in a predictable pattern, it is possible to move between non-consecutive stages depending on extenuating factors.

In addition to the natural shifts in our sleep cycles occurring with age, there are a number of other factors that can change the patterns of our sleep cycles.

  • Sleep History: The amount and quality of recent sleeping can have a dramatic effect on how we move through our sleep cycles. For example, missing a night of sleep may mean that an individual spends more time in deep sleep and REM sleep the next time they go to bed.
  • Alcohol Use: Falling asleep with alcohol in the bloodstream can make it difficult to enter REM sleep early on in the night, and cause awakenings during this time. The more you metabolize throughout the evening, the easier it becomes for the body to enter the REM stage, and spends more time there. Read our article on The Effects of Alcohol on Sleep
  • Napping: Napping in the afternoon, which is common in many countries around the world, may make it more difficult to fall asleep at night. Additionally, if naps last longer than one hour, sleepers risk falling into deep sleep or REM sleep. If this happens it may become difficult for them to re-enter those states when they sleep again later in the evening. Scientists seem to agree, however, that napping is a good way for those who have trouble getting an adequate quantity and quality of sleep at night to make up for it during the day.

Am I Getting Enough Sleep at Night?

Written by Sam

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Take this simple quiz to measure your sleep health.

  1. Do you wake up every day wishing you could go back to sleep?
  2. Do you find yourself zoning out, or nodding off during meetings?
  3. Do you need multiple cups of coffee to make it through the day?
  4. As you read this article, do you notice yourself reading and rereading a particular sentence or paragraph over and over?

The answers to these questions point to the quantity and quality of sleep you are getting each night.

While many movers and shakers in today’s world will contend that they need only 4-5 hours of sleep per night to be highly functional, more and more research shows that an 8-9 hour window is necessary to reap the benefits of a good night’s rest. Showing 6 hours is not enough. Anything less and you’re putting your health at risk and could even be missing out on perks like the boost in creativity and problem-solving you may accrue while dreaming.

Despite the benefits, we know that sleep provides, and the glorious feeling we all have after getting a full night of it. Though, many of us still do not dedicate adequate time to it. So, if you simply don’t want to, or for whatever reason can’t get the recommended 8+ hours of rest, how do you know if you’re routinely getting a healthy amount? Be sure to read our article, 8 Tips for a Better Night’s Sleep.

lying-awake-at-night

Defining Sleep Health

A group of researchers led by Daniel J. Buysse, MD from the Sleep Medicine Institute and Department of Psychiatry at the University of Pittsburgh, has developed a tool to help the general public better understand and talk about their sleep health.

What exactly is sleep health? Here is the group’s proposed definition:

A multidimensional pattern of sleep-wakefulness, adapted to individual, social, and environmental demands, that promotes physical and mental well-being. Good sleep health is characterized by subjective satisfaction, appropriate timing, adequate duration, high efficiency, and sustained alertness during waking hours.

Of course, by this definition, it is difficult to quantify–especially given that it is “adapted to individual, social, and environmental demands,” and so will vary depending on the individual and their circumstances.

Enter SATED

SATED, a self-report scale that Buysse and crew believe can help us measure sleep health. Answering SATED’s series of questions–around your Satisfaction, Alertness while awake, Timing of sleep, sleep Efficiency, and Duration –can help you determine your level of fulfillment each night. Simply total your rating in each category to get your overall sleep health score.

sleep-sated-info-graphic
Photograph: Daniel J Buysse/University of Pittsburgh

One of the goals these researchers had in developing SATED was to shift medicine’s focus from simply looking for ways to treat common problems like insomnia, apnea and the like, to a more holistic focus on promoting positive habits.

Creating a scale like SATED gives us a means of studying this type of specific health better. Simply introducing and defining sleep health could help people recognize any deficiencies they might have and empower them to make changes in their lives and improve their overall health in the process.

How Marijuana Affects Your Sleep

Written by Andrew

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We’re all familiar with the stereotypical “stoner,” that heavy user of marijuana who is more often than not hungry, spaced-out, and…sleepy? But does marijuana affect your sleep?

There is no doubt that smoking marijuana has intense psychological and physical effects on its users. But how exactly does using marijuana affect our sleep quality and what are the effects on sleep?

With the easing of laws surrounding the illegality of medical marijuana and even recreational marijuana use across the country, there is a renewed interest in the substance as a possibly important piece in the wellness puzzle. Claims that marijuana, and especially CBD (a specific psychoactive ingredient found in the marijuana plant) can aid in maintaining healthy sleep patterns have popped up across the web, as well as in marketing materials for the numerous companies making products which supposedly offer a myriad of health benefits.

Considering that over 1 in 3 Americans reportedly use traditional over-the-counter (OTC) sleep aids and that a whopping sixty-percent of them reported having serious side-effects the next day, a natural alternative like cannabis could be a game-changer if it is as safe and effective as some claim.

Before you rush out to become a cannabis user to help you catch some Zs, it’s important to understand how exactly this substance is related to sleep.

marijuana thc pills medicine

How Does Cannabis Affect the Brain?

Before digging into the relationships between cannabis and sleep, it’s helpful to know a little background on the general affects the drug can have on users.

Marijuana is a plant that can be smoked, inhaled, or ingested to activate its active ingredients. The plant itself can also be processed into a number of products that isolate certain chemicals of its composition. There are hundreds of chemicals in cannabis, referred to as cannabinoids, but the two most well-researched chemicals are tetrahydrocannabinol, commonly known as THC, and cannabidiol, commonly known as CBD. While it is important to note that cannabis seems to affect every person slightly differently, researchers have noted the following qualities of each compound.

  • THC: This ingredient is the one most responsible for the classic “high” feeling people often refer to. It works by stimulating the release of dopamine, generally resulting in euphoria and feelings of deep relaxation.
  • CBD: CBD is the second most prevalent psychoactive ingredient in cannabis. It does not seem to induce the same “high” feeling as THC, but has been linked to a number of therapeutic uses including chronic pain management, seizure prevention, and more.

Cannabis comes in a variety of strains, or slightly different varieties, each containing differing amounts of each psychoactive ingredient. Some strains have been anecdotally reported to be better for sleeping than others. The Growth Op, a cannabis news and trends website, suggests asking your “budtender” (an operator of a legal cannabis dispensary) for help in choosing a strain that will be right for you.

does marijuana extract affect your sleep

THC and Sleep

The research on THC and sleep is decidedly mixed. A review of the scientific literature, conducted in 2017, concluded that the current body of research indicated THC has a “short term sleep benefit.” Studies showed that THC might help to treat sleep apnea, prevent nightmares in patients with PTSD, and shorten the amount of time it takes to fall asleep.

However, that same paper found that over the long term, the use of THC to sleep could interfere with circadian rhythm, and create “delayed sleep onset latency,” or lengthen the amount of time it took to fall asleep. The paper generally concluded that THC was most effective as a general sleep aid when used at a relatively low dose, for a short period of time.

Interestingly, preliminary research shows that synthetic THC, or versions of the chemical made in a lab as opposed to being derived from the cannabis plant, shows promise as a sleep aid. Further research on that subject will certainly have important results.

CBD and Sleep

CBD on the other hand, seems to have a much stronger reputation as a sleep aid.

In the 2017 review, CBD appeared to offer different results based on the dose it was administered in. At very low doses, CBD was shown to be simulating, while at medium and high doses the drug was sedating. These higher doses were associated with increased sleep time (longer sleep) and improve sleep. CBD was also found to reduce insomnia and sleep-related symptoms of PTSD when administered in higher doses.

Another scientific review of cannabis and sleep found CBD could “hold promise” for treatment of REM sleep behavior disorder, a strange occurrence where sleepers act out their dreams.

CBD has also been found to aid in pain relief and as a treatment for anxiety, two conditions that may make it difficult to sleep.

All of this research, combined with a litany of claims about other uses for CBD, has led to an explosion of CBD products in the last few years, some of them marketing specifically as sleep aids.

cannabidiol CBD Extract Sleep

Should I Try Marijuana for Sleep?

The bottom line on how marijuana affects your sleep is this: while some forms of the drug have proven helpful in helping people at bedtime, marijuana affects everybody differently, and it is certainly no silver bullet. In fact, some users may find that taking cannabis or cannabis products makes sleeping well more difficult and choose to continue natural sleep.

If you are interested in trying cannabis or edibles for use as a sleep aid, you might want to consider taking the following actions.

  • Talk to your doctor: before trying any new medication, speak with your physician about risks and potential benefits.
  • Make sure to obey all laws and regulations: Cannabis and its component chemical compounds have varying legal statuses across the United States. Make sure to purchase your products from licensed vendors.
  • Speak with dispensary operators about a product for you: employees and operators of cannabis dispensaries can help you navigate the sometimes overwhelming selection of products to ensure you are receiving the best one for your needs.
  • Use cannabis in conjunction with other healthy sleep routines: getting a proper amount of exercise, maintaining a healthy diet, and avoiding excessive alcohol and nicotine will increase the chance that you get a good night’s sleep, with or without the help of cannabis.
  • Additional Tips: Read our article on 8 Tips for a Better Night’s Sleep

Has marijuana affected your sleep? let us know!

All About Restless Legs Syndrome

Written by Andrew

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Although it is one of the most common sleep disorders (affecting nearly 3 million Americans, according to the Mayo Clinic) Restless Legs Syndrome is also one of the most widely misunderstood. The urge to move your legs hardly seems like a serious medical issue.

But the truth is that restless legs syndrome can be a serious impediment to getting the proper amount of sleep, which in turn can cause other significant problems to health and wellness. Anyone who has experienced the frustration of not being able to fall asleep or stay asleep because of physical discomfort can attest to that.

Taking time to understand the underlying causes and steps for treatment are important in managing the symptoms of restless legs syndrome and ensuring the disorder does not prevent you from living an ordinary and healthy life.

All About Restless Legs Syndrome

What exactly is Restless Legs Syndrome?

Sometimes known as Willis-Ekbom Disease, Restless Legs Syndrome (RLS) is a neurological sensory disorder characterized mainly by the experience of severe discomfort in the legs which can only be relieved through movement. RLS can also be classified as a sleep disorder—as it often impairs the ability to sleep soundly—as well as a movement disorder.

The main symptom of RLS is the uncontrollable desire to move the legs. This impulse is caused by an unpleasant and uncomfortable sensation in the legs that ceases when moved. Patients describe this feeling anywhere from tingling and slightly annoying, to burning and painful. These sensations are mostly experienced in the evening, and especially when the legs have been inactive for some time (when resting in bed, sitting down for a while, etc.).

Other symptoms of RLS include periodic limb movement of sleep (PLMS), twitching of the legs, and other muscles when you are asleep or falling asleep. These involuntary movements can occur throughout the night, sometimes occurring up to every 15 seconds in extreme cases. More than three-quarters of RLS patients experience PLMS, though many people who do not have RLS also experience PLMS.

Because these symptoms are most strongly felt in the evening, and especially when patients are in bed, they cause a severe disruption to the sleep cycle by making it very difficult to fall asleep and stay asleep. RLS patients typically report that their best sleep comes in the early morning when symptoms seem to abate.

Though anyone can develop RLS at any time, older adults and women are the most likely candidates to experience the disease.

What causes Restless Legs Syndrome?

Unfortunately, the causes and mechanics of RLS are still mostly a mystery to science. Some studies suggest that RLS may be related to the regulation of dopamine, a neurotransmitter that plays a big role in stimulating movement.

However, researchers have linked the likelihood of getting RLS to a number of other factors. For one, family history is extremely important; up to half of all RLS cases are thought to be genetic, and having relatives with the disorder increases the chances you will get it by up to six times the normal odds. Patients with genetic causes of RLS are more likely to develop symptoms of the disease earlier in life.

According to the Cleveland Clinic, other conditions that contribute to the likelihood of getting RLS include:

Restless Legs Syndrome
  • Iron deficiencies
  • Parkinson’s Disease
  • Rheumatoid arthritis
  • Peripheral neuropathy
  • Pregnancy after 20 weeks gestation
  • Receiving dialysis treatment
  • Taking certain antidepressants, antihistamines or anti-nausea medications

How do I know if I have Restless Legs Syndrome?

According to the Restless Legs Syndrome Foundation, a non-profit dedicated to raising awareness about the disorder, to receive a diagnosis you must demonstrate the following five symptoms:

  • Extreme urge to move your legs: Usually accompanied by unpleasant sensations, and sometimes affecting the trunk and arms as well.
  • Worsening of symptoms with inactivity: Sitting, resting, and especially lying down are all triggers of the symptoms of RLS
  • Movement helps relieve symptoms: Engaging your muscles helps to ease the discomfort, at least in the moment you are using them.
  • Most symptoms occur in the evening: RLS seems to exacerbate at night, and often are never even experienced during daytime hours.
  • There is no other symptom-causing disorder: Some of the symptoms of RLS can be caused by arthritis, swelling, cramps or other disorders. Only when a doctor rules out these factors can all of the aforementioned symptoms be linked to RLS.

If all of the following conditions are met, your doctor will likely perform a few more tests to ensure that no other disease is causing your symptoms before passing down a diagnosis of RLS.

How do you treat Restless Legs Syndrome?

Because there is no cure for RLS, treating the disease is focused on managing its symptoms through lifestyle changes, and in some cases medication. Depending on the severity of the symptoms and the underlying cause of each patient’s RLS, different courses of action are prescribed.

For more mild symptoms, doctors often recommend changes to lifestyle aimed at combating symptoms. The most commonly prescribed include:

  • Avoiding drugs and alcohol (Read more on the effects of alcohol and sleep), including smoking or vaping nicotine
  • Maintaining a regular, healthy sleep schedule
  • Implementing a regular exercise schedule, with particular focus on the leg muscles
  • Regular massaging of the legs or affected areas
  • Stretching and aerobic exercises before bed
  • Use of heating and cooling pads, as well as other specialized medical equipment on the legs

For more severe cases of RLS, different medications may be prescribed depending on the particulars of an individual patient. Some of the most commonly used medications for RLS include:

  • Iron supplements
  • Anti-seizure drugs
  • Dopaminergic agents
  • Opioids
  • Benzodiazepines

With all medications, there are significant risks and side effects. Additionally, symptoms of RLS have been known to rebound after initially successful treatments with medications, sometimes coming back with increased severity, in a process known as augmentation. Make sure to discuss your medical history and options for treatment at length with your doctor when seeking medications to treat RLS.