Tips for better sleep - How to get a good nights sleep
Want A Good Night's Sleep? This Is When You Should Have Your Last Cup Of Coffee
We all know coffee keeps you awake - Monday mornings would be very difficult without this knowledge - but how many times do you accidentally drink a cup a little to close to bed time?
A new study has narrowed down just how big an impact caffeine has on your circadian rhythm and in turn how long you'll be tossing and turning come lights out.
A research team from the University of Colorado Boulder and the Medical Research Council's Laboratory of Molecular Biology in Cambridge tested the effect of caffeine on your body clock.
They found that having a double espresso's worth of caffeine as long as three hours before bedtime caused a 40 minute delay to a person's internal timekeeping.
Delaying your body clock like this will not only have you going to bed later but will certainly make morning wake-ups more painful as your alarm inevitably feels unnaturally early.
One of the key things that affects our ability to feel sleepy is also light and those test subjects that were kept in bright conditions had even longer delays to those who had just the caffeine.
Coffee and light combined? 105 minutes delay.
So if you're still having a cup of coffee with dinner or even at the end of the day, you're not making yourself more efficient, you're messing with your natural body clock and you will feel the difference.
And even if it's not a double espresso, remember the words of Professor Kenneth Wright: 'caffeine is the mostly widely used psychoactive drug in the world'.
Video: Back to School: A Good Night's Sleep
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