A gastroenterologist points out the number 1 enemy of sleep: we all know it, but we drink it anyway.
Many factors affect sleep, but there is one drink in particular that damages it more than everyone thinks.
Dr. Bulsiewicz recently shared a video on his Instagram account, emphasizing that anyone struggling with sleep issues should avoid consuming caffeinated beverages in the afternoon at all costs. He references a 2022 study published in the International Journal of Molecular Sciences, which examines the impact of caffeine on both sleep and the gut microbiome.
“Caffeine affects the gut”
The research discussed in the video is an animal study showing that chronic sleep deprivation caused by caffeine negatively affects the gut. “It reduces microbial diversity and alters gut composition and function,” Dr. Bulsiewicz explains. While he has previously explored the link between gut health and sleep, the specific impact of afternoon caffeine consumption on the gut is a new insight.
However, the doctor clarifies that cutting out caffeine entirely isn’t necessary. “A cup of coffee in the morning isn’t a problem,” he says.
Still, many people drink one or even two cups of coffee in the afternoon, which can significantly disrupt sleep at night. “I have no problem with consuming caffeine in the morning, whether it’s in coffee or tea,” Bulsiewicz notes. “In fact, I think it can be beneficial. But I recommend avoiding caffeine in the afternoon—if it keeps you up at night, it’s a problem.” For those using caffeine to boost energy during the day, he suggests consuming it in moderation or exploring alternative ways to maintain energy levels.
Quick ways to fall asleep naturally
Sometimes, trouble falling asleep isn’t due to caffeine at all. In such cases, natural strategies may help:
- Deep Breathing: Inhale slowly through your nose, hold your breath briefly, and exhale slowly through your mouth.
- Meditation: Practicing meditation can reduce anxiety and calm the mind, making it easier to fall asleep.
- Cool Room Temperature: The ideal sleep temperature is usually between 18°C and 20°C.
- Relaxing Music: Classical or soft instrumental music can help soothe the mind and promote relaxation.
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