Brain and Sleep Health

What better start to the day than waking up to the aroma of your favourite coffee/tea? Ever wondered how the sudden tea or coffee kick makes you alert & shoves away that early morning or afternoon drowsiness?  What if I told you that caffeine addiction is actually beneficial for your brain, wait there’s a twist here!! Let us understand the love-hate relationship that Caffeine shares with the brain. Scroll down to learn how caffeine impacts the brain and whether it is good or harmful in the long run.

Caffeine in Shot
Caffeine is a popular food stimulant found not just in tea, chocolate, soft drinks, and energy bars but is also found in fat burners and certain medications. It is known to stimulate the central nervous system and is generally absorbed within 45 minutes of consumption. While it reaches a peak in the blood within 15 minutes to 2 hours, caffeine gets absorbed quickly and crosses the blood-brain barrier. As a stimulant, it tends to increase the activity in the brain and central nervous system. By competing with adenosine receptors, it increases alertness and helps you stay awake. Adenosine is a chemical that builds up in your body throughout the day as a byproduct that promotes sleep. Since caffeine has a molecular structure similar to adenosine it is able to attach to adenosine receptors preventing drowsiness and also increases nerve activity. This effect of caffeine is temporary though, and large amounts of this caffeine may also cause anxiety and disturb your sleep cycle.

Effect of Caffeine on the Brain
Caffeine can have both positive and negative effects depending on the quantity, duration and individual sensitivity of the consumer.

Positive Impact of Caffeine on the Brain

Increased Alertness Wakefulness and Energy
One of the first drinks that comes to your mind when you wish to shove away drowsiness and lethargy is a cup of coffee. This in turn helps in increasing your mental energy levels.  With caffeine intake, your brain benefits in terms of better focus,longer attention span, and quicker response. Apart from blocking adenosine, caffeine also stimulates the release of dopamine and norepinephrine, which aids in improving motivation, mental clarity, and cognitive performance.

Improved Cognitive Function
Caffeine has been proven to enhance cognitive functions in many studies. Caffeine  improves problem solving skills and short term memory by improving neurotransmitter  dopamine & norepinephrine’s activity as per studies. Thereby cognitive functions such as mental alertness, response time, and sustained attention are further enhanced.

Mood Improvement and Stress Reduction
Dopamine is one neurotransmitter that helps you with pleasure and reward activation in the brain. Popularly known as the feel-good hormone. Dopamine signalling is another effect that caffeine has on your brain. Additionally, serotonin hormone which is also responsible for mood-regulation is stimulated by caffeine intake. Thus along with improved alertness and cognition, caffeine helps you with mood enhancement. No wonder some people thrive on caffeine intake to have a stress-busting effect

Neuroprotective Effects of Caffeine
Caffeine has been known to have neuroprotective benefits through various mechanisms. Its antioxidant property protects brain cells(neurons). Oxidative stress and inflammation of brain cells play a major role in the development of neurological disorders. Caffeine is known to reduce this risk by neutralising these factors. Studies have also shown that caffeine reduces the risk of Parkinson’s and Alzheimer’s disease by reducing amyloid plaque buildup in the brain. Caffeine has also been observed to reduce th risk of developing neurodegenerative disorders. 

Caffeine exhibits neuroprotective benefits by lowering the risk of degenerative neurological diseases. It also provides neuro-supportive benefits by maintaining brain function. Factors responsible for cognitive decline such as oxidative stress, and neuroinflammation can be reduced by regular intake of caffeine. Studies have also shown that caffeine reduces the risk of Parkinson’s and Alzheimer’s disease by reducing amyloid plaque buildup in the brain. Moreover, caffeine’s neuroprotective benefits stem from its ability to enhance learning cognition and memory by improving brain plasticity. Caffeine also provides antioxidant protection to neuron cells of the brain.

Negative Impact of Caffeine on Brain

While a moderate amount of daily caffeine has a positive effect on the brain, it has a flip side too. When consumed in excess. So let’s look at the adverse effects of caffeine on the brain.

Anxiety & Jitters
Ever experienced restlessness, nervousness or anxiety post too many coffee shots or cola intake? It's the caffeine effect. Caffeine is responsible for overstimulation of the nervous system contributing to nervousness or jitters when consumed in excess. This effect of caffeine is brought about by 2 major hormones- adrenaline and cortisol that are triggered by caffeine overload triggering a fight-flight response in the body. Excess caffeine can also trigger symptoms of panic like elevated stress, rapid heartbeat, muscle tension anxiousness etc. When caffeine is consumed during bedtime it can disrupt your sleep cycle. Also, some people can be more sensitive to caffeine compared to others experiencing these negative effects of caffeine due to caffeine sensitivity

Insomnia and Sleep Disruption
Caffeine stays for long in the body for around 5-6 hours post-consumption. When consumed later in the day, caffeine can interfere with your circadian rhythm and cause sleep disturbances. From difficulty in sleep initiation to reduction, increased episodes of midnight awakenings to hampering the sleep quality,  excess caffeine post-sunset can throw off your sleep cycle balance.

Caffeine Crash
If you’ve ever experienced a sudden drop in energy within a few hours of your favourite coffee indulgence?  One of the most common caffeine side effects includes a caffeine crash. Unfortunately, the amazing energy-boosting benefits of caffeine are usually short-lived. As the caffeine starts to wear off in your brain, adenosine makes a comeback making you lethargic & drowsy with double the effect. This phenomenon is termed a caffeine crash that leaves you more drained than you were before the caffeine intake. It usually happens when you overdo it with caffeine.

Tolerance, Dependency and Withdrawal
If you no longer feel the same effects with caffeine intake as you used to initially, chances are that you have developed a tolerance to it. With time your body makes adjustments by increasing adenosine receptors and now you need more caffeine than earlier for the same effect. As a result, you may be tempted to intake more caffeine to function- a behaviour that indicates caffeine dependency. Just like an addiction can cause withdrawal symptoms, caffeine withdrawal may peak between 1-2  days and you may not be able to focus, stay alert or start having a headache without it.

The smart way to enjoy your cup of Joe
The good news is “you can have the cake and it too”.  ‘If you wish to enjoy your caffeine boost without any side effects, here is the ideal  recommendation for an energetic & safe experience: Up to 400 mg of caffeine per day (around 4 cups of coffee) can be consumed safely by healthy people. But if you start noticing any symptoms of jittery feeling, anxiousness, or have trouble sleeping, it might be an indication to cut back on caffeine.

Here’s a checklist for you to figure out if you are having caffeine side effects or are overdoing it:
Jitters- If you’re feeling restless or anxious every time post caffeine consumption, you might need to cut it down
Sleep struggles- If you’ve been staying up late post your late evening coffee, chances are your caffeine is the culprit of your disturbed sleep cycle.
Stomach issues- That grumbling sound after caffeine intake or having a strong bowel clearance urge indicates that caffeine has a laxative effect on your gut.
Headaches- Having caffeine in headache to get rid of it but it comes back with a bang again may be an indicator that you are falling into a caffeine loop. While caffeine can help with headaches, too much can actually cause them.
Frequent Energy crashes- Relying too much on caffeine can lead to ups and downs in energy levels.

Contraindications for Caffeine intake
Some individuals may need to be extra careful, completely avoid or get their doctor's approval before consuming caffeine, these are people with

Pregnancy & Breastfeeding – Excessive caffeine may increase the risk of miscarriage or affect fetal development.
Anxiety Disorders – Caffeine can worsen anxiety, panic attacks, and restlessness.
Insomnia & Sleep Disorders – It can disrupt sleep cycles and worsen sleep quality.
Heart Conditions & Hypertension – Caffeine may increase heart rate and blood pressure.
Gastrointestinal Issues – Can aggravate acid reflux, ulcers, and IBS.
Caffeine Sensitivity – Some individuals experience jitters, palpitations, or headaches even at low doses.

Take Away
Can’t imagine starting your day without your daily dose of caffeine? Whether you are a caffeine junkie or a neutral brewer, this blog takes a dig at the interrelationship between caffeine and brain function. Caffeine can affect brain function in both positive and negative ways, depending on your individual tolerance and amount. When used in moderation,  i.e. up to 400 mg per day, caffeine can have a positive impact on the brain including enhanced cognitive performance, and increased alertness, and may even provide neuroprotective benefits. However, excessive coffee use can turn the table upside down by causing some adverse effects like anxiety, dependence, mental fatigue, and sleep problems.

Caffeine should be avoided too late in the day, consumed in moderation to maximize its advantages and reduce its risks, and cycled to prevent dependency. Since most causes of caffeine adverse effects are due to overindulgence, remember moderation is the key.