Caffeine causes stress and sleepless nights for some

Posted on Tue, 24 Nov 09

Troubled sleepers have an over-active nervous system and may be particularly sensitive to the effects of caffeine even though they drink less than good sleepers. Cutting down on caffeine intake can help.

Insomnia is not a night time disorder

Evidence suggests people with insomnia are in a state of constant nervous system hyper arousal both during the daytime and at night (1). Compared to normal sleepers, people with insomnia may have greater tension and confusion, poor mood and energy, and are more likely to suffer anxiety and depression (2-3). This state of nervous tension may explain why people with insomnia naturally avoid the stimulating effects of caffeine (4).

Poor sleepers are stimulant sensitive

Caffeine is perhaps the most widely used nervous system stimulant in the world, is legal and easy to obtain.  Insomnia sufferers have been found to be particularly sensitive to stimulating effect of caffeine and may be more likely to experience sleep disturbance as a consequence (5).

Cutting back on caffeine

Coffee and tea are the major dietary sources of caffeine for adults whereas for children the major sources are caffeinated soft drinks and chocolate.  In fact caffeine may be an ingredient in up to 70% of soft drinks, many of which are commonly marketed to children as young as 4 years of age (6-8). Caffeine is also found in a wide variety of confectionary, sports and energy drinks, prescription and over the counter drugs.

Avoiding caffeine completely or limiting intake to a morning dose may help improve sleep duration, quality and reduce the time it takes to fall asleep in as little as one day (9). Reducing intake may cause withdrawal symptoms such as headache, mental and physical fatigue, weakness, lethargy, apathy, sleepiness and decreased alertness however these are usually mild and short lived (6).

References

1. Basta M, Chrousos GP, Vela-Bueno A, Vgontzas AN. CHRONIC INSOMNIA AND STRESS SYSTEM. Sleep Med Clin. 2007 Jun;2(2):279-291.

2. Rogestein QR, Dambrosia J, Hallet M, et al. Daytime alertness in patients with primary insomnia. Am J Psychiatry 1993;150:1529–34.

3. Johnson EO, Roth T, Breslau N. The association of insomnia with anxiety disorders and depression: exploration of the direction of risk. J Psychiatr Res.  2006 Dec;40(8):700-8.

4. Cheek RE, Shaver JLF, Lentz MJ. Variations in sleep hygiene practices of women with and without insomnia. Res Nurs Health 2004;27:225–36.

5. Salín-Pascual RJ, Valencia-Flores M, Campos RM, Castaño A, Shiromani PJ. Caffeine challenge in insomniac patients after total sleep deprivation. Sleep Med. 2006 Mar;7(2):141-5.

6. Nawrot P, Jordan S, Eastwood J, Rotstein J, Hugenholtz A, Feeley M. Effects of caffeine on human health. Food Addit Contam. 2003 Jan;20(1):1-30.

7. Griffiths RR, Vernotica EM. Is caffeine a flavoring agent in cola soft drinks? Arch Fam Med. 2000 Aug;9(8):727-34.

8. Temple JL. Caffeine use in children: what we know, what we have left to learn, and why we should worry. Neurosci Biobehav Rev. 2009 Jun;33(6):793-806.

9. Sin CW, Ho JS, Chung JW. Systematic review on the effectiveness of caffeine abstinence on the quality of sleep. J Clin Nurs. 2009 Jan;18(1):13-21.