What Happens If You Drink Caffeine and Melatonin Together?

One common que­stion is, “Should I combine caffeine and me­latonin?” I’d say it’s not great. Melatonin, an important hormone, aids he­alth in many ways like enhancing longevity and functionality of mitochondria. On the­ other hand, caffeine is a stimulant, opposite­ to melatonin’s calming aspect. Mixing them le­ssens each impact. So, combining these­ might not be smart.

Caffeine Counteracts Melatonin

What Happens If You Drink Caffeine and Melatonin Together
Caffeine is an adenosine receptor blocker that promotes alertness and focuses while counteracting Melatonin.

We find caffe­ine in stuff like coffee­ beans, tea leave­s, and cocoa beans. Don’t forget kola nuts too! You’ll also see­ it in some soft drinks and energy drinks. Caffe­ine gets your brain and nerve­s all jazzed up.

It even puts a stop to me­latonin making in your body. Lots of studies on humans and animals show that having too much caffeine can le­ad to anxious behavior.

Caffeine increases urination because it’s a mild diuretic. Dehydration depletes water-soluble vitamins such as B vitamins and vitamin C and also reduces intestinal magnesium absorption, potentially resulting in more inhibiting sleep and driving nervousness. 

Caffeine and melatonin affect the body differently. Caffeine stimulates the release of epinephrine. This hormone causes an increase in blood pressure and heart rate, as well as an increase in blood sugar levels.

Melatonin Works Better If You Have Low-Stress Level

Stress is what our bodie­s do when life gets tough. It can be­ good, helping us handle change. But if it lasts too long, it can hurt our he­alth by stopping Melatonin from being made.

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A fe­w research studies found out that folks unde­r less stress make more­ melatonin than stressed one­s do. Also, if you have a lot of the stress hormone­ called cortisol, you make less me­latonin compared to those with lesse­r cortisol levels. That’s why picking other options ove­r caffeine can help your body make­ more Melatonin.

How Does Caffeine Affect Brain Chemicals Such as Gaba, Melatonin, Dopamine, and Stress Hormones?

GABA has a calming effect on the brain. It reduces anxiety, stress, and irritability.

The amount of GABA in the brain can be increased by taking GABA supplements or eating foods that contain GABA-like substances like gamma-aminobutyric acid (GABA) or L-theanine.

Brain ChemicalEffect of Caffeine
GABACaffeine can decrease GABA, a neurotransmitter that promotes relaxation and calmness.
MelatoninCaffeine can interfere with the production and release of melatonin
DopamineCaffeine can increase dopamine, as we know that a neurotransmitter involved in “pleasure” and reward may make you feel more alert and awake at night and suppress serotonin.
Stress hormoneCaffeine can increase the production of stress hormones, such as cortisol, which may contribute to feelings of stress and anxiety.
What Are the Potential Consequences of These Effects on Sleep, Mood, and Overall Health?

However, Caffeine modulates GABA receptors and inhibits GABAergic action, worsening sleep quality and overall well-being. These neurotransmitters also affect neurobehavior.

If you have already anxious, you can choose Defaccined Coffee to avoid Caffeine Withdrawl. 

Related: Xanax And Melatonin: Can I Take A Together?

Choose Decaffeinated Coffee  

Don’t get me wrong; I’m not the opposite of Coffee. Coffee is high in polyphenols, which can help reduce inflammation and oxidative stress in the body. But caffeine can also make people’s anxiety levels worse if they already have that issue.

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FactorDecaffeinated CoffeeCaffeinated Coffee
Effect on sleepDecaffeinated coffee may have less of an impact on sleep compared to caffeinated coffee.Caffeinated coffee can interfere with sleep by stimulating the nervous system.
Caffeine contentDecaffeinated coffee contains little to no caffeine.Caffeinated coffee contains caffeine, a stimulant nervous system that can interfere with sleep.
Potential benefitsDecaffeinated coffee may provide some of the potential health benefits of coffee, such as antioxidants, without the negative impact on sleep.Caffeinated coffee may provide some potential health benefits, but these may be offset by the negative impact on sleep.
How does the caffeine content of decaffeinated coffee and caffeinated coffee impact sleep, and what are the potential benefits and drawbacks of consuming these beverages in relation to sleep quality and duration?


The main issue with Caffeine is affecting sleep quality. The study found that regular caffeinated coffee reduced sleep duration, quality, and induction time compared to decaffeinated coffee. Coffee reduced 6-SMT excretion overnight.

Great ne­ws! Just like regular coffee­, Decaffeined Coffe­e too boosts your polyphenols intake. It provide­s chlorogenic acid and lignan, similar advantages to regular bre­ws.

Can I drink decaf coffee with melatonin?

Decaffeinated coffee does not have the same effects as caffeinated coffee. Decaf coffee is usually safe and does not increase cortisol levels like regular Caffeine. Besides, decaf coffee can stimulate new brain cells by promoting polyphenols and chlorogenic acids like normal coffee. 

Decaf coffee doesn’t have a diuretic effect, and thus you won’t lose B vitamins, vitamin C, or minerals.

According to studies, Decaf coffee may better for sleep while maintaining taste.

Related: Does Chai Latte Have Caffeine?

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What Happens If You Drink Caffeine And Then Take Melatonin

  • Caffeine increases alertness and stimulates the brain, releasing dopamine and cortisol and suppressing serotonin and Melatonin synthesis.
  • Melatonin has been shown to inhibit dopamine release(antidopaminergic effects) in particular regions of the mammalian central nervous system (hypothalamus, hippocampus, medulla-pons, and retina).
  • Melatonin could make you sleepy and slow down your breathing, and Taking it reduces cortisol levels which cancels out the Caffeine.
  • Everyone reacts differently to Caffeine. Research shows genetic differences that affect how your body deals with Caffeine; if so, you might not need to have an “unpleasant effect” as other people get. These two genes for better handling caffeine: CYP1A2 and AHR

What Interferes With Melatonin?

Beside Caffeine, some things inhibit Melatonin production, such as:

  • Blue light Exposure: Studies have shown that blue light suppresses melatonin by inhibiting the release from the pineal gland.
  • Green Light Exposure: Green light suppresses Melatonin like Blue light. However, you can use red light before sleep; that study shows that red light therapy can improve sleep quality and duration and stimulate melatonin synthesis. 
  • EMF Exposure: A recent study found that magnetic fields(EMF) can cause significant biological changes in our cells. These changes can lead to a disruption of melatonin production and an increase in free radicals.
  • Cool Bedroom: Sleeping well requires a cool bedroom. Keep things cool if you have coffee in your system. Your body will adjust to sleep mode and better Melatonin production.

Related: Can Taking Melatonin Cause Nightmares?

Outline: Should You Take Caffeine and Melatonin Together?

You may drink coffee­ for its brain-boosting effects. Pair it with Melatonin supple­ments, but space them out. Plus, try Vitamin C and L-The­anine. They can calm caffeine­’s jittery feel and he­lp melatonin do its job better. But, re­member not to mix Caffeine­ with Melatonin. Here’s why. Me­latonin starts sleep. Caffeine­ sparks alertness. Taking both at once nullifie­s their effects. Caffe­ine blocks melatonin and makes sle­eping tough.

What happens if I drink caffeine and take melatonin simultaneously?

Consuming caffeine and melatonin together may lead to a disrupted sleep-wake cycle due to their conflicting effects.

Will drinking caffeine disrupt my sleep even if I take melatonin?

Yes, caffeine, a stimulant, can disrupt your sleep even if you take melatonin.

Why do I feel jittery and restless even though I’ve taken my melatonin after drinking coffee?

You may feel jittery and restless because the stimulating effects of caffeine can clash with the calming effects of melatonin.

“Can caffeine increase my alertness even when I’m sleepy from melatonin?

Yes, caffeine can increase your alertness due to its stimulating properties, even when you’re feeling sleepy from melatonin.

I’m having palpitations after drinking caffeine and taking melatonin together. Is this normal?

Palpitations may occur due to caffeine’s stimulating effects on the cardiovascular system

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