Caffeine and sleep deprivation impact health and sleep quality

Research and medical experts are highlighting the complex relationship between caffeine, sleep duration, and overall health. A study published in the Journal of Psychopharmacology, utilizing data from the UK Biobank and the Swiss HypnoLaus cohort, found that consuming four or more caffeinated beverages daily is associated with a reduction of 11 to 13 minutes of sleep per night.

Interestingly, while high caffeine intake reduces total sleep time, it may lead to deeper sleep during the non-REM phase, as indicated by increased delta activity. This suggests the body may attempt to compensate for shorter rest periods by increasing sleep intensity.

Separately, longevity expert Filippo Ongaro warns that sleeping fewer than seven hours—a common issue in Spain where many adults average between 6.5 and 7.1 hours—can lead to accelerated aging, mood instability, and impaired concentration. Ongaro emphasizes the importance of respecting circadian rhythms by maintaining regular schedules, limiting caffeine in the afternoon, and avoiding screens before bed to ensure proper hormonal regulation and tissue repair.