People wonder:” can I mix Caffeine and melatonin?”. I can say it is not a good idea for sure.
As we discussed before, Hormones(like melatonin) are chemicals in the body that can affect how you feel, think, and behave. Melatonin is a powerful hormone that supports all aspects of health, including longevity and mitochondrial health.
On the other hand, Caffeine is a stimulant, and melatonin is a sedative. When you take them together, the effects of both are reduced.
Caffeine Counteracts Melatonin
Caffeine is found in coffee beans, tea leaves, cocoa beans, and kola nuts. It is also present in certain soft drinks and energy drinks.
Caffeine is a stimulant that targets the brain and nervous system and inhibits melatonin production. Chronic consumption of high doses of Caffeine has been shown in human and animal studies to affect related to anxiety-like 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 a natural response to life’s challenges and can help adapt to change, but chronic stress can impact mental and physical health by suppressing Melatonin production.
Some studies have shown that people with low-stress levels produce more melatonin than those who are stressed.
In addition, people with high-stress hormones, such as cortisol, produce less melatonin than those with lower levels of these hormones.
That’s why there are better choices than drinking Caffeine when you want Melatonin production.
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 Chemical | Effect of Caffeine |
|---|---|
| GABA | Caffeine can decrease GABA, a neurotransmitter that promotes relaxation and calmness. |
| Melatonin | Caffeine can interfere with the production and release of melatonin |
| Dopamine | Caffeine 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 hormone | Caffeine can increase the production of stress hormones, such as cortisol, which may contribute to feelings of stress and anxiety. |
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.
| Factor | Decaffeinated Coffee | Caffeinated Coffee |
|---|---|---|
| Effect on sleep | Decaffeinated 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 content | Decaffeinated coffee contains little to no caffeine. | Caffeinated coffee contains caffeine, a stimulant nervous system that can interfere with sleep. |
| Potential benefits | Decaffeinated 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. |
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.
However, the good news is that Decaffeined Coffee also offers similar benefits to regular coffee and increased polyphenols intake, including chlorogenic acid and lignan.
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?
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?
If you require coffee for cognitive benefits, space them out with Melatonin supplements. Besides, you can use Vitamin C and L-Theanine to reduce the jittery effect of Caffeine and helps melatonin work better.
Do Not combine Caffeine with Melatonin. Melatonin induces sleep, whereas Caffeine stimulates it. So taking them both at once cancels them out. Caffeine inhibits melatonin, making sleep harder.