Hormones, Caffeine and Sleep

We all feel so much better after a good night’s sleep.

However, our fluctuating hormones, particularly around perimenopause and menopause, can influence the brain’s chemical systems that regulate sleep which means that we are more likely to suffer with sleep issues as we get older.

If you are struggling to get to sleep or to stay asleep then it might be worth considering cutting out caffeinated drinks after 2pm.

Some studies suggest that even if you think you are sleeping well caffeine can affect the quality of a night’s sleep.

Adrenalin

Mid-afternoon is a common time to feel fatigued and there is no denying that a cup of coffee provides an energy boost! 

Caffeine lifts mood and makes us feel more awake by stimulating the release adrenalin (our fight or flight hormone). 

We all know what an adrenalin rush feels like:

Pupils dilate.

The heart beats a bit faster.

Muscles tighten up, ready for action

We feel focussed and alert.

But it’s not real energy! As the adrenalin wears off we feel that slump and the urge for another coffee!

Dopamine

Caffeine slows the rate that dopamine leaves the brain which leads to a short-term elevation in this ‘feel good’ neurotransmitter.

Adenosine

Adenosine induces sleep by binding to specific receptors in the brain which promotes muscle relaxation and fatigue.

During the day the level of adenosine in the brain gradually rises and by evening we feel sleepy and ready for bed. The busier we are the more adenosine is produced and the more tired we feel later in the day.

Caffeine has a similar molecular structure to adenosine and it blocks the adenosine from binding to the receptors so we don’t get the signal that we are tired.

Tolerance

Caffeine has a half-life of about 6 hours so if you have a few cups of coffee in the afternoon half of it is still in your body at bedtime. We all have different sensitivities to caffeine and as we get older our tolerance reduces.

Try It!

If sleep is a struggle then having the stimulating effects of caffeine in your body before bed is certainly not going to help you get a good night’s sleep!

Try swapping to herbal tea in the afternoon for a couple of weeks and see how you feel.

One More thing!

Lack of sleep can have a disruptive effect on our hormones and influences appetite and food choices. It is a topic that I go into in more detail with my one-to-one clients as there are nutritional protocols that can help.

If you would like to discuss how nutrition can balance your hormones and improve your sleep please get in touch.

There is more information on nutrition and energy here