“I fucking hate sleeping, me. I wish I didn’t have to sleep, it’s such a waste of time. I’d rather be up, living.” – Liam Gallagher

There it is, straight from the mouth of Rock ‘n’ Roll royalty. And while we’ll always hand it to Liam for his moxie, let’s be real, if you sleep well, you can make the most of your waking hours. Sleep should not be the enemy of living your life.

Let us explore the unholy trio of caffeine, cigarettes, and alcohol and how they impact your sleep. Will they end up making you feel like a man with a fork in a world of soup?

CAFFEINE’S IMPACT ON SLEEP

Caffeine’s impact lasts longer than you might expect. Caffeine's "half-life," which is the time it takes for your body to metabolise half of it, is about five to six hours. This means that if you have a cup of coffee at 2 PM, half of that caffeine is still active in your system at 8 PM.

This also means that 25% of the original caffeine is still in your brain at midnight. In other words, having a late afternoon coffee is like drinking a quarter of a cup of coffee right before bed.

WAKE-PROMOTING EFFECTS

During the day, our bodies make adenosine. This compound builds up until it makes us feel sleepy. Caffeine molecules resemble adenosine in structure, which is unfortunate. This similarity allows them to attach to adenosine receptors in our brains. As caffeine blocks adenosine, our brains don’t get the natural "time to sleep" signal.

This creates a problem. As caffeine blocks the adenosine receptors, the adenosine keeps building up in your system. When the caffeine wears off, you may feel a "caffeine crash." This is the sudden tiredness that happens when the adenosine finally binds to its receptors.

CAFFEINE SENSITIVITY

Genetic factors also play a role in how we process caffeine. Specific enzymes, determined by our genes, control the speed at which we metabolise caffeine. Some people can drink coffee late in the day without as many sleep problems, but others aren't so lucky.

Even if caffeine doesn’t stop you from getting to sleep, it will cut down your deep sleep. Deep sleep is a vital stage of NREM (non-REM) sleep. You wake up feeling tired and unrested, even if you don’t remember struggling to fall asleep.

The connection isn’t obvious; you don’t link the poor sleep quality to the caffeine. Instead, you reach for two or three cups of coffee the next morning. You try to shake off the effects of what we call ‘unrestorative sleep’.

HIDDEN SOURCES OF CAFFEINE

Caffeine doesn't just lurk in your coffee cup. Several common foods and beverages contain surprising amounts of caffeine:

• Decaffeinated coffee still has caffeine. It usually contains about 5% of what regular coffee has. But, it can sometimes be 20-30% based on how the roaster did their job.
• Dark chocolate can contain as much caffeine as a cup of coffee.
• Ice cream, especially coffee and chocolate flavours.
• Energy drinks.
• Some soft drinks and teas contain a lot of caffeine.

ALCOHOL’S IMPACT ON SLEEP

One of the most common misconceptions about alcohol is its role as a sleep aid. Alcohol may help you fall asleep faster, but sedation is not the same as natural sleep. Brain activity patterns during alcohol-induced sleep differ greatly from those in natural sleep.

SLEEP FRAGMENTATION

Alcohol causes many brief awakenings throughout the night. People may forget these disruptions, but they significantly impact sleep quality. Fragmentations occur when alcohol triggers the nervous system's "fight or flight" response.

REM SLEEP INTERFERENCE

Alcohol particularly disrupts REM sleep, which is crucial for:

1. Mental and emotional health
2. Creativity
3. Memory consolidation
4. Lifespan (studies have linked longer REM sleep duration to increased longevity)

THE REM REBOUND EFFECT

As alcohol leaves your system in the early morning, your brain tries to regain lost REM sleep. This can lead to intense, vivid dreams if you sleep in after drinking. But your brain can never completely recover all the lost REM sleep.

MEMORY AND LEARNING IMPACT

Research shows that alcohol greatly affects learning and memory by disrupting sleep. Drinking alcohol three days after learning something new can lower retention by 30-50%. This shows how important undisturbed sleep is. Not only on the night of learning but also for several nights afterwards.

PRACTICAL GUIDELINES FOR BETTER SLEEP

CAFFEINE TIMING

1. Limit caffeine consumption to morning hours, before 12 pm.
2. Consider your personal caffeine sensitivity when setting cut-off times.

CONSUMPTION AWARENESS

1. Check labels for hidden caffeine sources.
2. Be mindful of cumulative caffeine intake throughout the day.

ALCOHOL CONSUMPTION

1. If you are drinking, try to finish a few hours before bedtime.
2. Be aware that even one drink can impact sleep quality.

SLEEP SCHEDULE

1. Keep a regular sleep schedule, even after drinking on weekends. If you’re on a night out, try to resist the urge to sleep in the next morning. Aim to wake up at your usual time instead. If you’re still feeling tired, you can always squeeze in a quick nap later in the day.
2. This helps to maintain your circadian rhythm.
3. Consistent schedules help your body to better manage both non-REM and REM sleep.

CIGARETTES

Nicotine is a stimulant, which is the opposite of what you want when you’re supposed to be winding down. 

The problems don’t stop there. Nicotine cuts into your deep NREM sleep, which helps your body heal. It also affects the REM sleep that keeps your emotions and memory stable.

On top of that, nicotine levels drop overnight. This can cause mini withdrawal wake-ups that you may not even recall by morning. The end result is shorter, choppier sleep and less recovery. In short, it’s as bad as you already knew, and you can add better sleep to the long list of reasons to give up.

THE IMPORTANCE OF BALANCE

Though this info may seem utterly joyless, it's key to view these insights with balance. The goal isn’t to cut out caffeine or alcohol completely. It’s about making smart choices about how much you consume and when. 

Consider monitoring your sleep quality as you adjust your habits. Notice how your consumption impacts your energy, mood, and thinking the next day. Some self-awareness can help you balance your lifestyle and keep healthy sleep patterns.

Sleep is the foundation of your health. It affects everything, from how you think to how you feel. By choosing wisely with caffeine and alcohol, you’re creating your own Morning Glory. And yes, that's what she said.