Do you have trouble falling asleep or staying asleep at night? If so, caffeine could be keeping you awake even though you never consume it at night. That’s because caffeine has a longer-lasting effect than you may think.
Negative Health Effects of Insomnia
Caffeine disrupts deep (restorative) sleep and the ability to fall asleep which cuts down on total sleep time resulting in:
- Overeating and binge eating
- Weight gain
- Increased mortality — According to a study by the American Cancer Society (Mortality Associated with Sleep Duration and Insomnia), insufficient sleep can shorten your life. Causes of death associated with sleep duration include heart disease, stroke, and breast/colon cancer.
Why Caffeine Has a Lasting Effect (Half-Life Explained)
Caffeine has a half life of five to six hours. In other words, it takes five to six hours for the amount of caffeine in your body to be reduced to exactly one-half of its concentration. (Translation: the amount of caffeine remaining in your body after six hours is equal to the amount you excrete.)
How It Breaks Down
The half-life of caffeine in a healthy adult is six hours. This does not take into consideration half-life variables (see below) that can influence how fast/slow a person metabolizes caffeine.
- Due to the half-life of caffeine, caffeine starts accumulating in your body when you consume it throughout the day. This could be in the form of another drink, food, or even medication.
- For example, if you drink two cups of coffee every day at 8:00 AM, by Day 3 at 2:00 AM nearly 45 gm of caffeine could still be in your system.
- To compound the caffeinated effect, if you drink another cup of coffee at 2:00 PM as an afternoon pick-me-up, by Day 3 at 2:00 AM, nearly 90 gm of caffeine could still be in your system. That’s nearly the amount of caffeine in a 16-oz Frappuccino® — a clue as to why you may not be able to sleep well.
Your Personal Buzz (Half-Life Variables)
The half-life of caffeine is not a fixed number and can vary based on the individual. Variables include your: Continue reading “KRON 4 | Why Caffeine Has Long-Lasting Effects”
Tea is the healthiest beverage you can drink. It’s rich in phytonutrients (healthy plant compounds) and like water, it’s calorie-free. But there has been a belief that caffeinated drinks, such as tea, are diuretics.
Diuretics cause you to lose more water from your body. That is, they increase the production of urine, so you’re sprinting more often to the John. But if you’re trying to stay hydrated, you may have been told to avoid drinking tea. A study that led to the belief that caffeinated drinks are diuretics used high-dose caffeine pills. However, a study published in the British Journal of Nutrition tested the effects of black tea which is a more complex substance than pills. Here’s what they found…
The Tea Test
After a 10-hour fast and 24 hours of avoiding all caffeine, alcohol and vigorous exercise, twenty-one healthy resting men consumed 10 cups of caffeinated black tea at regular intervals providing roughly 170 to 250 mg of caffeine. The tea was prepared using tea bags and mixed with 20 ml of low-fat milk.
All food was controlled and they had nothing else to drink during the trial. Every drop of tea going in and every drop going out was measured and examined for color and electrolyte-water balance over a 24-hour period. Blood was sampled at the start of the trial and again at 1, 2, 4, 8, and 12 hours.
The test was repeated with boiled water. And guess what they found? There was absolutely NO significant difference between drinking tea and water on blood and urine values. Black tea had the same hydrating effects as water.
Fit Tip: Enjoy your cup of tea and don’t worry about your pee! 😀
Black tea is not significantly different from water in the maintenance of normal hydration in human subjects: results from a randomised controlled trial. British Journal of Nutrition. August 2011.
Would you ever drink a cup of Starbucks® iced brewed coffee at 2:00 AM, then wonder why you can’t fall asleep? Well, you may as well be doing that if you start each day with a grande-size coffee streaming through your veins.
Here’s why… Caffeine has a lasting effect — a half life of five to six hours to be exact. In other words, it takes five to six hours for the amount of caffeine in your body to be reduced to exactly one-half of its concentration. (Translation: the amount of caffeine remaining in your body after six hours is equal to the amount you flush down the porcelain throne.)
See How It Breaks Down
Due to the half-life of caffeine and the amount of caffeine in one grande-size Starbucks® coffee, if you drank one every day at 8:00 AM, by Day 3 at 2:00 AM nearly 44 gm of caffeine could still be in your system. That’s equivalent to a 6-oz cup of Starbucks® iced brewed coffee. See how it’s calculated: “The Effects from Drinking One Starbucks® Grande Per Day for Three Days“.
Caffeine starts accumulating in your body when you consume caffeine throughout the day. This could be in the form of another drink, food or even medication.
If you drink a Starbucks® short (8-oz cup) at 2:00 PM every afternoon in addition to your 8:00 AM morning grande, by Day 3 at 2:00 AM, nearly 91 gm of caffeine could still be in your system. That’s equivalent to one 12-oz Starbucks® iced brewed coffee (a clue to why you may not be able to fall asleep during the week). See how it’s calculated: “The Effects from Drinking One Starbucks® Grande and One Short Per Day for Three Days“.
Your Personal Buzz (Half-Life Variables)
The half-life of caffeine is not a fixed number and can vary from three to over seven hours based on the individual. Variables include your: Continue reading “The Starbucks® Effect | Is Caffeine Shortening Your Life?”