How To Sleep After Drinking Too Much Caffeine

Coffee is packed with caffeine.

The caffeine keeps you awake and alert. It is well-known to disturb sleep and make the quality of your sleep worse.

Caffeine makes it hard to go to sleep in the first place.

So, what happens when you’ve drunk a triple-shot espresso an hour before bed?

How can you sleep if you’ve been knocking back lattes all day?

You’re buzzing. You’re wired. You’re climbing the walls.

What can you do?

Is there anything that can help you catch a few z’s?

How Long Does Caffeine Stay in your System?

Most of the caffeine is absorbed in 45 minutes.

Your body processes half of it in about four to six hours, but some stays in your system for much longer.

But it takes more than 24 hours for the rest to leave your system.

How Long Does Caffeine Affect Your Sleep?

The more recently you had your cup of tea or coffee, the more affect it will have on your body.

So, if you had a cup in the morning, your sleep will likely be better.

But caffeine stays in your system a long time, even a little in the morning can affect your sleep.

It affects your sleep all day and all night.

Why Can I Sleep After Drinking Coffee?

Coffee makes you dehydrated.

Dehydration makes you sleepy.

And, if you are already tired, this can build up to make you more tired than you were before drinking the coffee.

Also, maybe your one of those people with a high tolerance with caffeine.

One of the lucky ones.

Tips For Better Sleep After Drinking Caffeine

Tip 1: Escape Technology

So, you’re wired on caffeine.

You’re up all night. Your eyes are glued to the screen.

You’re trying to come up with solutions to your caffeine-fuelled insomnia.

Take a breath, count to ten and step away from the computer. Shut it down.

Switch your phone off and sit in a dark room. Avoid watching the TV all night!

If you must do something, read a book in low light, maybe listen to some music.

Don’t check your emails. Don’t scroll through your tweets.

Every notification gives you a hit of dopamine, making you addicted to checking for the next one.

None of that helps you sleep.

If you find it hard to avoid you phone, leave it in another room when you go to bed.

And remember- keep your bedroom cool. Leave the lights off.

Tip 2: Kick Back & Relax

Coffee makes your body and mind tense and alert.

The more you can relax, the better it will be.

Sit and enjoying the feeling of the bed, the comfort of the fabric around you.

Perhaps give meditation a try, focus on your breath and the sensations in your body.

Relax your muscles. It helps reduce the stress in your mind and body.

It focuses your mind on the present moment, instead of worrying about work tomorrow.

Meditation lulls you to sleep.

Find a track on YouTube or download one of the many meditation apps.

Create a relaxing atmosphere.

Many people find the sound of rain or gentle music helps.

The calming sounds can distract you from the stress of the day.

Some people like white noise, like the sound of a dripping tap.

You could even try some yoga.

The corpse pose is well-known to encourage sleep.

It helps you relax in the most difficult circumstances.

Finally, if you’re still too tense, take a half an hour to read a book in a dimly-lit room.

Or, have a warm bath or shower and focus on the sensation of the washing over you.

Tip 3: Drink Warm Milk

Drink a mug of warm milk (maybe with a spoonful of honey if you prefer).

For some people it can help produce melatonin, a chemical in your brain that helps you sleep.

Avoid sugary foods as they energise you.

Try eating foods high in carbs, a slice of toast or some porridge.

Carbohydrates jack up the amount of sleep-inducing chemicals in your body.

Though don’t eat too many late at night.

With all things late at night, moderation is best. You don’t want to wake up with a tummy ache!

If you’re looking for a healthier option, drinking enough water can help you sleep.

Tip 4: Coffee Naps

It sounds counter-intuitive right?

But if you need to drink caffeine, it’s best to have it before a 20-minute nap.

The brief sleep clears the chemicals from your brain that stop coffee working.

There’s good scientific data to back up the effectiveness of this method.

So, if you’re dead set on drinking caffeine to keep moving, have a quick snooze after you’ve drunk it.

Wake up twenty minutes later when the caffeine is at its most effective.

Some of the science actually suggests you could survive by replacing your normal sleep with coffee naps.

Good luck!

Tip 5: Exercise

Get some exercise.

Don’t rush to the gym at midnight.

Don’t sprint on the treadmill- instead do some light exercise.

But not too much.

Get your body moving without increasing your body temperature too much. Go for a short stroll round the block, take in the night air.

Try some light stretches before bed.

You could try a technique called progressive muscle relaxation.

Tense and release each muscle in turn.

Start at your toes and work your way up to your head.

Tense each muscle for five seconds

Closing Thoughts

Ultimately, if you want to get good sleep, avoiding coffee altogether is probably for the best option.

Try as we might, there is no getting away from this. 

If you’re already wired from your fifth espresso, these techniques might prove handy.

It is possible to sleep after caffeine, even a lot of it.

But the sleep you get will likely be of worse quality and you’ll have to drink more coffee in the morning to wake up.

Sleep tight. We hope the bedbugs do not bite.

How to Counteract Coffee Insomnia

If you are a poor sleeper then you are not alone.

A recent study concluded that up to 25% of Americans suffer from insomnia at any one time.

The good news is that for most, the suffering is temporary. 

If you are wondering about how your love of coffee might be having an impact…

then read on as I look at some of the most frequently asked questions about coffee and sleep.

Why Does Caffeine Affect Sleep?

Caffeine is a stimulant, a drug that makes you alert and energetic.

It blocks the chemicals in your body that make you feel sleepy.

So, even when you’re tired, your body doesn’t know it.

Stimulants, like caffeine, make the wiring in your brain go crazy. You feel a buzz.

Caffeine flicks a bunch of mental switches and forces your mind awake. It energises your muscles, not only in your arms and legs, but in your gut.

It changes your body’s chemistry, shifts its balance and adjusts the way it works.

Next time you sit down with a triple-shot latte, pay attention to its effect on your body and mind.

It’s a powerful drug.

How Does Caffeine Affect Sleep?

Caffeine stops your mind and body wanting to go to sleep.

Being alert and energized at night doesn’t help.

It even delays your sleep cycle, shifting it back.

It messes with your body clock, meaning you want to go to sleep later and wake up later.

Together, this can make it hard to get a good night’s sleep.

On top of all that, Caffeine can disrupt the amount of deep sleep you get throughout the night.

Even after a long night’s sleep, many coffee drinkers wake up feeling groggy or unrested.

So, not only do you sleep less, but the quality of your sleep is worse.

How Much Caffeine Causes Insomnia?

The more caffeine you have, the more likely it is to cause insomnia.

Caffeine stays in the body for a long time.

It takes about 6 hours for your body to get rid of half the caffeine.

The average Joe or Jane drinks about three cups a day.

Even this amount can disrupt sleep. Those who drink six or more cups a day have it worse.

If you love your coffee, you’re likely to struggle with insomnia. To make matters worse, caffeine makes you want to pee.

And waking up in the middle of the night to rush to the bathroom is terrible for sleep.

Can Drinking Coffee in the Morning Affect Your Sleep?

Unfortunately, it’s bad news.

Even your breakfast coffee can disrupt your sleep. The effects can last 16 hours or more.

You might not believe it, but coffee drunk at any time of day can cause insomnia.

You might be someone who can’t get through the day without a big coffee or a pot of tea.

It’s no secret that many workers, students and parents rely on caffeine to keep them going.

If you are one of those people, it’s best to drink it in the morning as early as possible.

But, even that can affect your sleep.

How Long Does Caffeine Keep You Awake For?

Caffeine is a drug. When you drink it, it takes just a quarter of hour to start working.

In an hour, it reaches its peak – that wakeful buzz.

The caffeine has powerful effects for the next six hours or so and can last all day.

The more you drink, the more caffeine builds up in your system. The more coffee you drink, the weaker its effects are.

If you drink lots, you could get addicted.

The withdrawal symptoms will keep you awake even longer. Bottom line, it keeps you awake for a good part of the day.

The more you drink, the longer you’ll have trouble sleeping.

How Do You Sleep After Caffeine?

Insomnia is one of the main side effects of drinking too much caffeine.

Many people drink coffee or tea to recover from a bad night’s sleep.

But this feeds the insomnia, making it worse the next day.

If you drink a few cups of coffee, you’ll still have some in your system at night.

So, how do you sleep if you’ve had too much? Caffeine doesn’t stop you sleeping, it makes it easier to stay awake.

Try relaxing or meditating in a dark room. Focus on your breath. Relax your muscles.

If it’s early enough in the day, try some exercise to make your body and mind tired.

Does Decaffeinated Coffee Keep You Awake?

In general, no.

Decaf has a tiny, weeny bit of caffeine in it (5 milligrams per cup, rather than the 100 in standard coffee).

That tiny amount shouldn’t have a serious effect on your body. It shouldn’t prevent sleep.

Be careful drinking coffee at a café or restaurant. Many establishments accidentally serve caffeinated instead of decaf.

For people sensitive to caffeine, decaf might still have an effect.

It may be worse if you’ve drunk a full-caffeine cup earlier in the day, the decaf might act like a top up.

If you replace your normal coffee with decaf, then you’ll sleep better.

Can Caffeine Withdrawal Cause Insomnia?

Just like quitting smoking, quitting caffeine has many side effects.

When you have caffeine, it slows your blood flow.

When you stop drinking caffeine, it increases blood to the brain.

It causes headaches as the brain adapts.

Drinking caffeine can cause anxiety or make it worse.

But, even cutting it out can have the same effect as you go through withdrawal.

The anxiety can keep you awake worrying.

So, be prepared to go through a tough few days after stopping caffeine.

What Are The Main Sources of Insomnia?

Lots of things can cause insomnia.

Many of the main causes are mental health problems.

Things like stress, anxiety, depression and PTSD.

If you take regular medication, especially if it’s strong, you’re likely to get problems.

Many medical conditions also have similar effects, including many sleep disorders.

If you have an irregular sleep routine or eat too much last thing at night, this can make your sleep worse.

But, the most common things to affect sleep are nicotine, alcohol and caffeine.

Can Caffeine Help Insomnia?

In short, no.

It has the exact opposite effect.

Caffeine is contained in coffee, tea, soft drinks and energy drinks.

All these are designed to keep you awake.

What is the Best Caffeine Insomnia Cure?

There is no simple cure.

In the long term, the easiest way to get over caffeine insomnia is to stop drinking it.

After the withdrawal symptoms, your sleep will improve.

In the short term, do lots of physical exercise.

The more tired your body is, the easier it will be to get over the energizing effects of caffeine.

Get into a regular sleeping routine.

Make sure you only drink coffee in the morning.

You can try meditation or relaxation techniques. But, the real cure is cutting it out completely.

Does Drinking Coffee After a Meal Help Digestion?

If you are anything like me, then you will like nothing better after your lunch or evening meal than to drink a cup of coffee.

It is a very satisfying combination.

But does drinking coffee after a meal help or hinder digestion?

Let’s find out. 

Is Coffee Good Or Bad For The Digestion System?

Coffee is both good and bad for your digestion.

On the good side, it can relieve constipation. So, when you feel blocked up a cup of coffee will help move things along.

It also helps reduce the amount of sugar your body absorbs. The antioxidants in coffee stop your blood absorbing sugar.

If true, it may be good for diabetes and weight loss.

On the bad side, coffee can make you dehydrated, meaning you’ll feel thirsty.

The caffeine makes your heart beat faster.

The blood flow to your kidneys goes crazy, using more liquid, making you go to the toilet more often.

Make sure to drink plenty water.

Coffee is also linked to heartburn and indigestion.

Coffee isn’t usually the cause, but it makes these conditions much worse.

How Long Does It Take Coffee to Digest?

Your body digests most of the caffeine in 45 minutes.

People absorb caffeine in one of three different ways.

  1. Some are hypersensitive. They react to tiny portions of caffeine and are more likely to get insomnia.
  2. Others can drink a cup or two of coffee in the morning and be fine in the evening.
  3. Finally, some process caffeine extremely quickly. Even large doses don’t seem to stop them having a good night’s sleep. 

Which type are you?

It might sound nuts, but it takes three weeks for a cup of black coffee to be completely processed by your body.

The most important stuff goes through your digestive system in a few hours.

But, the water in the coffee stays in the blood for days or even weeks.

A tiny amount of caffeine will linger in your system for a few days.

Does Drinking Coffee After a Meal Help Digestion?

Coffee after a meal can help smooth digestion.

It’s a laxative that speeds up the digestive process.

It makes your body work harder to move the food from one end to the other.

The caffeine activates digestive muscles, helping you go to the toilet. It helps you stay regular.

Be careful if you’ve got constipation though. It could make things worse.

If you’re all bunged up, it’s best to stop drinking coffee. Or at least cut down.

Coffee can also act as an appetite suppressant, meaning it makes you less hungry. So, a cup of the black stuff will help you keep to that diet!

Common Digestion Problems Caused by Coffee

Coffee might cause digestive problems. It might prevent your body absorbing important minerals, like iron and calcium.

It reduces the amount of nutrients that your body takes in by up to 80%! It will make your healthy diet less effective!

Coffee contains acid. The acid can damage the lining of your stomach.

If you drink a lot of coffee, it might make any stomach conditions worse. It can lead to stomach ulcers and other serious issues.

Coffee is also linked to heartburn, indigestion and, worse of all, acid reflux.

All these conditions can be painful, and the caffeine in coffee can make the pain even worse.

It’s best to be careful if your a coffee lover and you have digestion issues.

The Best & Worst Types of Coffee for Digestion

Black coffee is better than white coffee. 

Black coffee doesn’t have the sugars and fat contained in milk which can cause inflammation.

Decaffeinated is better than caffeinated. Caffeine can make the stomach work overtime and make indigestion symptoms worse.

And without the caffeine, coffee keeps most of its health benefits.

Are you into probiotics? There are some new coffees on the market aimed at solving digestion issues.

While fermented coffee isn’t probiotic, it doesn’t have the bitterness of normal coffee. So, it could be less harsh on your gut.

There are also some brands of low acid coffee designed to improve gut health. So, if you’ve got gut problems there are a few things you can try.

Is Coffee Good For Your Bowels?

Coffee gets your bowels moving. It makes the muscles in the colon work double-time.

Coffee can also soften your poop,, making it easier to finish on the toilet.

Be careful with dairy products and sugar. They can cause diarrhoea! We don’t want you running to the bathroom when you get to work!

To help with bowel movements, it’s best to drink a normal cup of black coffee. The amount of coffee depends on your body and how it reacts to the caffeine.

Coffee can make you dehydrated, so it could make constipation worse. But if you drink a cup or two a day, it shouldn’t be a problem.

Will Coffee Make You Poop?

So, you’ve had a cup of coffee and you suddenly need to rush to the bathroom. It happens. But why?

Coffee does encourage bowel movements. It’s the caffeine in coffee that makes this happen, making your digestive muscles work harder.

The acid in coffee can cause diarrhoea too.

Coffee makes you gallbladder release bile into your gut, making you want to poop.

The other ingredients you add to your coffee might also make it worse.

Milk contains lactose, a type of sugar. Lactose can cause diarrhea and a ton of other uncomfortable problems in your belly.

Lactose is also found in cream, cheese and half-and-half. Be careful drinking more than three cups a day! Especially, if you’re working on that project for work!

Is Decaffeinated Coffee Better for Digestion?

Drinking decaf is a better choice than your normal cup of Joe.

But, decaf still has some of the same laxative effects – it makes you want to run to the bathroom.

It still makes the gut muscles move, even without the extra caffeine kick. So, it won’t make your stomach go into overdrive.

But you’ve still got to be careful drinking too much. Especially, if you want to avoid indigestion and diarrhea!

It still has a similar acidic content to standard coffee. The acid content can worsen acid reflux, heartburn and many other gut problems.

It also contains antioxidants and all the same good stuff as a standard cup. Other than the caffeine, a properly-made cup of decaf is pretty much like drinking a normal cup.

Like with normal coffee, it’s best to limit the milk and sugar.

And on that note, happy drinking!

What Are The Benefits of Black Coffee With Honey?

Do you love black coffee? Are you interested to know if adding honey to your coffee has any benefits?

For most of us, the combination of black coffee and honey has several benefits.

But before I focus specifically on honey, I will outline the general benefits that drinking black coffee has.

How is Black Coffee Good for You?

  • A North American study on the effect of black coffee found that 4 cups of coffee every day can lower gout rate by 50%.
  • Caffeine is “nature’s sunshine”. Drinking coffee a cup of coffee in the morning will increase your mental alertness and perhaps even help with your productivity level. 
  • Black coffee reduces stress levels. It contains dopamine which makes you feel good and generally less stressful.
  • Some studies have found a link between drinking coffee and lowering the chances of developing diabetes. Expert’s say that drinking 400 milligrams of coffee on a daily basis will help with this. 
  • Coffee is a very rich source of antioxidants. Antioxidants can reduce the risk of getting colon cancer, liver cancer, gallstones, cirrhosis of the liver, and Parkinson’s disease.
  • A few researchers have found that drinking coffee can actually clean your stomach. 

The Benefits of Black Coffee and Honey

Having looked at some of the overall health benefits of drinking black coffee, it is time to focus specifically on honey.

Compared to refined or table sugar, hоnеу hаѕ mоrе cаlоrіеѕ but it is still clearly the better choice. 

Let’s have a look at the nutrition label.

Just over 17% of honey is water and then a further 80% of contains the sugars glucose and fructose.

Now glucose and fructose, like many sugars, have had some bad press in recent years.

But importantly in honey, these sugars aren’t processed!

So, what is in the remaining 3%?

Most importantly, honey contains lots of antioxidants (such as ascorbic acid) and amino acids (up to eighteen of them.)

For instance, honey has amazing antibacterial properties and contains antioxidants.

Honey has been used for centuries to fight infections but more recent studies have detailed exactly why honey is so powerful. 

It seems that honey fights infections on many different levels. 

The antioxidants contained in some forms of honey might help reduce the risks of heart attacks, strokes and some forms of cancer.

As if that wasn’t enough, honey contains several minerals, including; саlсіum, irоn, magnesium, рhоѕрhаtе, роtаѕѕium, ѕоdium chloride and ѕulрhur.

And last but not least, hоnеу contains vitаmіnѕ. Іnсludіng vіtаmіn b1, b2, b3, b5, b6 аnd c.

Honey will not only sweeten your coffee, it will help to “sweeten” other parts of your life. 

Refined ѕugаr hаѕ nоnе оf thеѕе additional benefits as the label on the right demonstrates.

It is so refined and pure that it only contains sugar!

There is no good news in terms of vitamins, minerals or antioxidants. 

The long and the short of it is that refined sugar will sweeten your coffee but nothing else!

Yоu mау nоt gеt much vаrіеtу аt уоur lосаl grocery ѕtоrе, but there are mаnу dіffеrеnt kinds of hоnеу іf уоu look аrоund.

And is the most natural, least processed honeys that have the most benefits. 

You might want tо try a few dіffеrеnt kіndѕ of honey with different kinds of соffее because each combination will tаѕtе a little dіffеrеnt!

The flаvоr оf the hоnеу may оvеrwhеlm thе dеlісаtе оr ѕubtlе aromas of your соffее (depending оn which coffee you рrеfеr and thе amount of honey in соffее).

Other Sweeteners That You Can Add to Coffee

If уоu’rе оnlу соnсеrnеd with hеаlth, hоnеу is thе better coffee ѕwееtеnеr.

Itѕ sugars are easier to process, and honey рrоvіdеѕ уоu with a lot of оthеr іmроrtаnt nutrіеntѕ.

When іt соmеѕ tо taste, sugar has a сlеаr аdvаntаgе over hоnеу — and thаt’ѕ whу mоѕt реорlе uѕе ѕugаr instead of hоnеу to ѕwееtеn their соffее.

Honey hаѕ a strong flavor that dоеѕn’t always go wеll with coffee. Whіlе a few реорlе like the taste оf hоnеу іn their coffee, many find that hоnеу’ѕ flаvоrѕ clash wіth соffее’ѕ.

When it comes to coffee, taste is important. We must strike a balance between what is tasty and what is healthy.

Importantly, you don’t need to sacrifice one for the other.

It is possible to add to the beautiful taste of coffee with a healthy sweetener.

And honey is not the only option. 

Below is my list of alternative and healthy sweeteners that you might want to add to your coffee.


Stevia is a natural sweetener that comes from the stevia plant. Not only is it 200-300 times sweeter than sugar, but it also contains 0 calories! And has a very low glycemic index to boot. 


Dates are the native fruit of the middle east, but they are also grown can in California and Florida.

You can take dates and chop them into little pieces. These finely chopped pieces will act as a sweetener.

A single date has about 66 calories and its degree of sweetness depends on the kind of date, but most dates are just as sweet as sugar.

Cосоnut Sugаr

As the name implies, coconut sugar comes from the sap of the coconut palm.

It is more nutritious than sugar and tastes equally sweet.

Cосоа Pоwdеr

Some cocoa powders contain sugar but there are plenty available that are natural and sugar free.

The taste difference between the two is negligible. 

Coconut Crеаm

Not sure about coconut sugar?

How about coconut cream?

It is made by a combination of coconut, water, and sometimes guar gum to help stabilise it.

The resulting mixture is sweet to taste and does less harm to your health than sugar.

Vanilla Pods

If money is no object or you just fancy a luxurious treat, why not use a vanilla pod?

It takes a lot of TLC to harvest and dry these pods.

So just make sure that you savour every single sip!

The health benefits include antioxidants, traces of minerals and a wide range of vitamins, vanilla can help with lowering cholesterol and reducing inflammation. 

Maple Sуruр

Is maple syrup a healthy sweetener?

I thought I was stretching it a bit, but I am surprised by some of the powerful compounds it contains.

It has fewer calories and sugar than honey and it contains much more potassium (which is great for your blood pressure.)

And it contains the same antioxidants that are found in berries.

Now, did someone mention superfood?!

Almond Mіlk

And last but my no means least, why not try almond milk.

Did you know that almond milk is the most popular plant based milk by a country mile.

And in terms of flavor?

It has a subtle and natural sweetness to it without any of the harmful effects of refined sugar.

Closing Thoughts

Coffee lovers the world over are looking for different ways to sweeten black coffee other than using refined sugar.

And people are looking for healthy alternatives. 

Honey is one of the main alternatives that people are opting to try.

It is healthy, sweet and very natural.

But, as I have outlined in my post, if honey doesn’t “float your boat” experiment with some of my other suggestions.

Sooner or later you will stumble across your own sugar “doppelganger”!

Or, if all else fails, just enjoy your black coffee with a side of fresh fruit.

Coffee Before Gym Good or Bad?

American’s have a strange relationship with Gyms.

Gym membership has been growing overall by 20% since 2008.

Last year alone 54 million American’s paid for a new gym membership. 

On average, gym members worked out more than 100 times last year – the highest ever!

But that doesn’t tell the whole story.

Only a fifth of gym members use their gym regularly and over 13% of gym-goers have lied about going to the gym!

Americans also love their coffee.

In this survey, it was found that 64% of Americans were drinking coffee everyday. 

But is there anyway that caffeine can help with our workouts?

How Does Caffeine Help During Exercise?

Caffeine changes the way your body works.

Caffeine is one of nature’s best stimulants. It increases heart rate, blow flow to your body, and it also increases the rate of oxygen flow to your muscles

In fact, the U.S special Forces use caffeine to boost their performance and endurance.

It improves your focus, your muscle performance, and your body’s ability to burn fat. So, it could help you lose weight.

The more tired you are, the harder it is to exercise. And research shows, that caffeine can help.

It makes your muscles burn fat instead of glycogen, meaning you don’t get as tired when you exercise.

Caffeine affects the brain too. It switches on the parts of the brain that make you more focused and energetic.

This is the effect most coffee drinkers feel when sipping their morning coffee.

Coffee helps your body release endorphins – hormones that make you feel good. If you feel good, you’re more likely to stay on that treadmill a few more minutes.

Dr. Terry Graham, Professor Emeritus in the Department of Human Health and Nutritional Sciences at the University of Guelph believes that a cup of coffee before going to the gym will make you exercise easier.

The effects of caffeine on exercise are so overwhelmingly positive that the   NCAA (The National Collegiate Athletic Association) has started to ban its use in high dosage.

What are the disadvantages of drinking coffee before a workout?

Coffee stops blood getting to your heart. Drinking a cup of coffee reduces blood flow.

If your heart gets less blood, your muscles won’t get enough oxygen. You will feel dizzy and could faint – not so good for your morning trip to the gym.

This is even worse if you have heart troubles.

Drinking caffeine during high-altitude sports like mountaineering or hill-running could make you lightheaded. You might feel dizzy and fall- a long way down.

The caffeine in coffee makes it hard to get to sleep. It makes you restless.

Waking up all night is one of the worst things for exercise.

Coffee might keep you awake for your workout, but if you miss too much sleep, it will damage your body.

A recent study has found that while the effects of caffeine vary from person to person, regular intake of caffeine will affect your pattern of sleep. 

Another potential downside is that as well as being a very powerful stimulant, drinking coffee on a regular basis can become addictive.

The addiction to caffeine leads to nausea, headaches, anxiety, and cravings. 

And another common side effect with caffeine is is dehydration.

This is a serious problem, especially when exercising.

If you are drinking coffee before a workout; you will find yourself getting more and more thirsty by the hour.

How long before a workout should I drink caffeine?

So, you want a sip of coffee before you hit the gym in the morning?

Caffeine takes thirty minutes to get into the bloodstream.

But, it is most effective after an hour. It needs enough time to get into your system to improve your performance.

According to Heidi Skolnik, M.S., a sports nutritionist and owner of Nutrition Conditioning, Inc: caffeine is usually absorbed by the body in 15- 40 minutes, and after 30-45 minutes you will experience peak caffeine stimulus effects.

Don’t drink coffee on its own before you work out. You need plenty of fluids. Make sure you have a big glass of water with you to stay hydrated.

And there is some bad news for all you who workout in the evening. 

Caffeine stays in your system for up to seven hours but because we are all different, this is something that you might want to experiment with. 

Some people may be able to have a coffee before their 6pm gym session- others may stay awake all night.

Will Drinking Coffee (Before a Workout) Help Me Lose Weight?

Drinking coffee on its own won’t help you lose weight.

But, a cup of black coffee before you go to the gym will make you work harder.

The coffee itself won’t help you lose weight, but the extra effort you put into your workout will.

Cut out the milk and sugar though, those contain calories. Just use fresh coffee and water.

People who drink more coffee work harder, travel further and burn more calories.

Apparently, the caffeine in coffee helps fat break down so your body can use it as fuel.

So, when trying out caffeine with your workout, start with a small dose.

What Are The General Health Benefits of Coffee?

Coffee has a plethora of health benefits and some of them are given below:

  • Coffee will generally keep you more energized.
  • It will also trim your figure by burning quite a few fats.
  • It will drastically improve your physical performances.
  • Coffee contains a lot of nutrients like:
  • Riboflavin (vitamin B2)
  • Pantothenic acid (vitamin B5)
  • Manganese and potassium
  • Magnesium and niacin (vitamin B3)

It may help prevent diabetes and reduce your risk of getting liver disease.

It could ward off liver cancer.

Some research suggests it might keep your heart beating.

In Europe, people who drank four coffees a day had a 11% less chance of getting heart failure.

There is some evidence that it might help older people avoid Alzheimer’s and Dementia. But, coffee is only one of many factors to reduce the risk.

How Does Caffeine Affect Heart Rate?

Caffeine increases your heart rate. It increases adrenaline in your body.

Blood pressure goes up and your heart rate gets a bit faster. Your heart pumps harder.

From your first sip of coffee, it takes about 15 minutes for your heart rate to change.

For patients with some heart conditions, it can cause the heart to miss beats or change heart rhythm.

People who drink lots of coffee often feel an increased heart beat or flutter. Your heart is beating both faster and harder. This is a normal effect of caffeine on the body.

Consult a doctor if you heart rhythm is unusual, or you skip heartbeats. You might need to cut down on the coffee.

According to WHO caffeine is an addictive substance and drinking more than 250 mg daily will lead increase heart rate, and blood pressure.

Caffeine is a stimulus- it increases the blood flow to the body while also simultaneously increasing the heart rate.

Drinking more then 60 oz (10 cups) a day will lead to chronic heart issues and other heart problems.

Can Caffeine Help Make You Run Faster?

It can.

How? Caffeine improves your muscles reaction time.

When you drink caffeine, the messages between your brain and muscles get faster. It is effective over short and long distances.

With a cup of coffee, your muscles respond faster, burn more fat and work more efficiently.

Looks like your morning coffee might help you race to catch the train when you wake up late!

Caffeine can also enhance running endurance. It gives you the energy you need to finish the difficult last leg of a race.

Many marathon runners use caffeine to boost performance. It helps them keep going when they run out of steam.

What Other Things Should I Do Before a Workout to Help?

First things first, get enough sleep. Sleep is one of the best performance enhancers. Getting more sleep also makes you less hungry. It’s best to avoid using smartphones and computers before bed. The light makes sleep more difficult.

Drink lots of water. Drinking water is crucial when exercising. When you sweat, your body loses water and you get thirsty. Water is also vital to keep your energy levels high.

If you are hungry, eat a small healthy snack before working out. Don’t eat too much though otherwise you’ll get nauseous.

Last but not least, make sure you warm up. It’s crucial to prepare your body for the impact of your workout. It’ll help keep you in peak condition.

Does Caffeine Raise Blood Pressure?

A staggering 75 million adults in American have high blood pressure. That means that 1 out of every three 3 American adults is suffering from some form of blood pressure. That’s 29% of the population.

The problem has grown to such an extent that heart disease and stroke are the 1st, and 3rd leading cause of death in America. Dr. Paul Muntner believes that these figures are further expected to rise.

It’s no coincidence that 64% of the American adult population drinks coffee.

A 2014 study also proved that there link between drinking coffee and raising blood pressure.

If you drink coffee and you suffer from high blood pressure, you might just want to stick around…

The Causes of High Blood Pressure

The pumping of blood in your body creates pressure on the walls of the arteries. High blood pressure means that the walls of the arteries are under too much pressure consistently. This can be due to a variety of reason, but the main causes are given below:

  • Age: is a big factor when it comes to blood pressure. The older you are; the  more likely you are to have high blood pressure
  • Family history: blood pressure has a genetic marker: which means that if your father or someone in your family has blood pressure, you are at a higher risk of developing high blood pressure.
  • Temperature: A recent study has shown that cold weather also contributes to high Blood pressure.
  • Obesity: Being overweight, or being obese leaves you at the risk of developing high Blood pressure.
  • Inactivity: Doing nothing raise the risk of hypertension.
  • Smoking: smoking causes your blood vessels to grow narrow. Meaning more pressure on the arteries.
  • Alcohol: People who drink have a higher chance of developing hypertension than people who do not.
  • High Salt, and High-Fat diet: Both high salt diet and a high-fat diet has been known to leave you at the risk of narrowing your arteries.
  • Mental Stress: Compelling studies have found a very strong link between high blood pressure and the amount of stress a person has to endure.
  • Diabetes: Studies have found that diabetic patients are more susceptible to hypertension.

Now that we have understood the causes, let us try to find the connection between caffeine and high blood pressure.

Caffeine and High Blood Pressure

The link between caffeine and blood pressure is a strange one.

What all the researchers unanimously agree on is this: Coffee causes a temporary spike in blood pressure.

The exact cause of this is unknown.

Some believe that caffeine blocks a hormone that widens the arteries; thus causing high blood pressure, while others believe it causes a surge in adrenalin; leading to high blood pressure .

People who regularly drink caffeinated beverages have also been known to build a tolerance to caffeine; as a result, it is safe to say that: Caffeine has no long-term impact on blood pressure.

Who would have thought?

But, this doesn’t mean that you are out of the woods yet.

People with high blood pressure should definitely avoid caffeine, while everyone else should drink coffee as per usual unless you are doing some really stressful work, or you are doing a job that requires a lot of physical exertion.

There have been some cases of people being extra sensitive to the blood pressure raising effects of caffeine.

In that case, check with your doctor, and try to cut back on the caffeine gradually. 

How Long Does it Take for Caffeine to Effect Blood Pressure?

As I said before: consuming caffeine will cause an immediate surge in your blood pressure.

The exact amount varies from person to person depending on a variety of factors, but for the average adult, caffeine can take anywhere from 30- 120 minutes.

The high blood pressure caused by the caffeine can last up to 3-6 hours, after which it gradually starts to decrease.

If the “caffeine high” lasts more than 4 hours constantly; go see a doctor.

Does Drinking Decaff Cause High Blood Pressure?

Again this is a tricky question to answer.

Most researchers do believe that drinking decaf can lead to high blood pressures, but the link is not all that clear.

Most studies on the subject have proved a more than a plausible connection between drinking caffeine and the rise in blood pressure, but these studies also point out that such effects are only temporary.

Only in a person with a high degree of sensitivity to the blood pressure raising the effect of caffeine can be dangerous.

To everyone else, decaf has no lasting impact on blood pressure.

People With High Blood Pressure: How To Drink Coffee Safely

When it comes to health you can never be too careful. Coffee raises blood pressure temporarily, but it still raises blood sugar.

My advice to you is:

  • To drink coffee only when you want to relax, or at the start of the day.
  • Avoid coffee when doing anything stressful.
  • Avoid drinking coffee if you are doing an activity that requires a lot of physical excretion.
  • If you feel that your blood pressure is high for more than 4 hours after drinking coffee: go see your doctor.
  • If you plan on cutting back on coffee; do so over several days, or weeks to avoid withdrawal headaches.
  • Remember too much of a good thing can be a bad thing, so two cups a day, or better yet if you have to drink coffee, drink decaf. Decaf has 97% of the caffeine removed.