What if you could get 40 minutes of extra sleep every night with one very simple and easy change to your lifestyle? Get 40 minutes extra sleep every night with the knowledge I am about to give you on the impact that caffeine has on your sleep.
Want to understand how? It is estimated that 90% of the world uses caffeine every day.
When first went into work I worked in a bank.
There were lots of long days and I was drinking about 8 cups of coffee a day.
However, when I started my sleep business I learned a lot about good quality sleep.
I didn't sleep well before.
One of the first things I learned is that caffeine has a half-life of between 6 and 9 hours.
That means it can affect your sleep for that long.
Everyone has a different tolerance to caffeine but caffeine consumption is one of the first things a sleep professional will look at in people complaining of sleeping problems.
Try to cut out caffeine 9 hours before your normal bed time.
Caffeine affect the build up of adenosine - an enzyme in the brain that helps promote sleep.
Caffeine makes it harder to get to sleep and can cause disruption to sleep later in the night.
So if you go to bed at 11am don't have a caffeinated drink after 5pm.
If you are more sensitive to caffeine cut all caffeine after 12pm.
Vary your cut off according to your tolerance to caffeine.
You can also experiment.
Take a few days where you don't drink caffeine within 9 hours of bed.
Does it make a difference? It probably will.
In which case stick to the routine.
I went from about 8 cups of coffee a day to 3 cups a day.
I now don't have caffeine after 3pm in the afternoon.
I go to bed at 11:30pm.
The benefits I have noticed is that the time it takes me to fall asleep has dropped from 1 hour to 20 minutes.
With one simple change I will get 40 minutes extra sleep every night for the rest of my life.
I feel much better for it.
I made a number of other changes as well especially in relation to alcohol consumption, my sleep routine at the weekends, exercise, tobacco usage and many more which I suggest you do too.
If you want to understand how to sleep better...