🎯 Today’s Mission:
To successfully complete today’s mission:
- ✅ Avoid consuming anything that contains caffeine after 1pm (coffee, Coke, energy drinks, etc).
- ✅ Write down in your Sleep Journal what things you’ve had to consciously avoid today because they contain caffeine. Consider how much caffeine you normally drink on a day-to-day basis.
- ✅ [OPTIONAL] Share with us a pic of your last cup of caffeinated beverage for the day or whatever caffeine-free drink you’re drinking now instead in the Sleekgeek Sleep Challenge Support Group.
- ✅ Complete the form at the bottom of the page when done.
💡 More Info:
Getting enough good quality sleep is good.
Caffeine (while it does have it’s benefits) can dramatically reduce both the quantity and the quality of your sleep.
That is not good.
Sleep is just as important as nutrition and exercise when it comes to improving your wellbeing, performance, and body composition.
- Good sleep helps our bodies and minds recover, keeping us lean, happy, mentally focused, and healthy.
- But chronically bad sleep packs on body fat, messes with your hormones, speeds up ageing, ramps up risks of chronic illnesses and drains our mental focus.
Genuinely restful and restorative sleep comes from deep sleep, which caffeine can interfere with.
🕙 Caffeine Half-Life:
Most people understand that too much caffeine, the stimulant that is found in things like your coffee, energy drinks, and soft drinks, can be bad for your sleep.
But what many people don’t know is that the “half-life” of caffeine is about 6 hours.
This means that if you consume 160mg of caffeine from coffee at 4pm, you will still have about 80mg of caffeine in your system 6 hours later at 10pm.
That’s only half the caffeine gone from your system – the rest will still take a few more hours.
You may feel that the most obvious effects of caffeine have worn off shortly after you downed your cup of coffee, but it actually hangs around for quite a long time in your system.
This is a problem because caffeine can make it harder to fall asleep and ALSO reduce the quality of the sleep that you do get.
Even if you find that you can fall asleep OK at night after consuming caffeine in the later part of your day, you may be missing out on the best possible deep and restorative sleep.
🧠 Use caffeine wisely:
We’re not trying to demonise caffeine (because does have it’s benefits).
Rather, we’d like to help you get the best use out of your caffeine consumption without it negatively affecting your sleep.
Caffeine is most useful in specific and deliberate situations.
- You might find it helpful and habitual to start your day off with a cup of coffee to help you feel more alert and energised.
- Caffeine can also be a great pre-workout stimulant if you exercise in the morning.
- However, you might find it helpful to taper off your caffeine intake as the day progresses.
- Switching over to tea or decaffeinated coffee after lunchtime so that you’re comfortably caffeine-free by early evening is a smart idea for better sleep.
Remember: Caffeine is not just in your coffee. It can also be found in energy drinks, certain types of tea, and even some sweets or chocolates. If you take any gym supplements such as pre-workouts or fat-burners then those are likely to contain caffeine too. Read your labels carefully as all products are legally required to tell you if there’s caffeine in them.