Does Drinking Coca-Cola Keep You Awake at Night?

Will Drinking a Coca-Cola Keep You Awake at Night?

Sugary sodas from Coca-Cola and other brands like Pepsi or Mountain Dew are widely enjoyed as an afternoon pick-me-up. With their caffeine and sugar content, it's not surprising they provide that boost of alertness during the day.

But what happens when you're winding down at night and need to fall asleep? Can an evening can of Coke keep you awake and undermine efforts to get a good night's rest?

Let's Look at the Ingredients

The two primary ingredients potentially contributing to sleep disruption in Coca-Cola and other cola beverages are caffeine and sugar.

Caffeine Content

A 12 ounce can of Coca-Cola Classic contains approximately 34 mg caffeine. Comparatively, a similarly sized serving of Pepsi has approximately 38mg while a Diet Coke packs 46mg.

For context, that figure varies from roughly a third to half of the average 80-100mg caffeine you'd find in home brewed coffee. Almost double the amount in black and green teas.

Sugar Content

Coca-Cola Classic also contains a whopping 39g high fructose corn syrup and sugar per 12 fluid ounces. That's nearly 10 teaspoons worth in a single can!

Meanwhile, diet variants like Diet Coke pack no sugar and only use artificial sweeteners like aspartame.

Caffeine, Blood Sugar and Sleep

So can that level of caffeine and sugar spell disaster for hitting the hay? The data linking caffeine and disrupted sleep cycles is clear.

Caffeine is chemically similar to a stimulating neurotransmitter called adenosine but behaving differently in the brain. It blocks receptors meant for adenosine, enhancing firing of alertness pathways.

As the wakefulness chemical, adenosine typically accumulates over the day to promote evening drowsiness once adenosine receptors become activated.

However, caffeine lurking in the system continues occupying those receptors preventing adenosine's sedative effects. This impairs our natural transition into sleep cycles.

While caffeine's peak blood levels hit within the first hour, effects can last for six hours or longer at typical consumption levels. Excess evening caffeine is known to reduce both sleep quantity and sleep quality by heightening awakenings and making it tougher to initially fall asleep.

The spike in blood sugar and subsequent crash from high amounts of sugar in Coke and other sugary sodas can undermine sleep as well.

In a recent study at Columbia University, people consuming sugar sweetened beverages like regular soda reported the most sleep disturbances, daytime fatigue and depressive mood versus those who primarily drank coffee, tea or water.

The roller coaster on blood sugar levels from sugar-sweetened beverages negatively affects rest. Researchers speculate it may trigger release of stress hormones that interfere with restful slumber.

Just How Much Caffeine & Sugar Causes Insomnia?

The quantity of caffeine and sugar capable of robbing you of sleep does vary amongst individuals. Age, genetics, biology and prior tolerance levels all play a role.

But most experts agree limiting caffeine to less than 200mg per day - or roughly 2 standard cups of coffee - works best for healthy sleep hygiene.

Caffeinated beverages are best avoided completely in the 5-7 hours leading up to bedtime when possible. Otherwise limiting intake to no more than 50mg in the preceding several hours can minimize sleep disruption.

As for sugar, the American Heart Association advises we limit 6 teaspoons of added sugar daily for women and 9 for men. However, eating less than 5 percent of calories from added sugar (roughly 50 calories or 2-3 teaspoons for most adults) provides ideal protection for heart and metabolic health.

Chugging a Coca-Cola floods the body with nearly half the recommended daily allotment of added sugar in a single drink! That inevitably sends your blood sugar on a roller coaster collision course with sleep troubles.

The Problem With Habitual Caffeine & Sugar Consumption

Drinking caffeine frequently throughout the day builds a cycle of dependence. As the caffeine buzz continually fades, cravings and fatigue inevitably return prompting you to reach for yet another soda or coffee.

This sets the stage for chronic sleep deprivation. Without enough adenosine receptor availability in the evening (due to caffeine hogging them all day long), a smooth transition into restorative sleep remains elusive.

Likewise, regularly blasting the body with excess sugar from soda or other sugary treats promotes sugar and carb cravings. It also increases risks for insulin resistance over time - another factor implicated by research in poorer sleep quality.

The Best & Worst Drinks Before Bed

Now that we've covered why sugary sodas containing caffeine like Coke don't make wise late night sippers when you desire sleep, let's examine better options.

Best Bedtime Beverage Choices

Reach for caffeine-free, low sugar beverages to promote restful sleep. Some great options include:

• Decaf tea - Especially herbal teas like chamomile, peppermint or lavender which contain relaxing compounds
• Tart cherry juice - Naturally boosts melatonin and sleep quality without next day grogginess
• Almond milk - Contains melatonin's essential building block tryptophan
• Coconut water -Supplies electrolytes like magnesium critical for sleep/muscle relaxation without sugar
• Water - Hydration supports healthy sleep regulation

Worst Drinks Before Bed

On the flip side, avoid the following sleep-sabotaging sips near bedtime:

• Coffee - High caffeine inhibits restorative sleep
• Energy drinks - Sky high caffeine, sugar and stimulants prevent shut eye
• Alcohol - Disrupts sleep architecture and promotes frequent awakenings
• Sugary soda - Blood sugar spike and crash paired with caffeine ruins sleep hygiene

Other Habits Promoting Healthy Sleep

While limiting stimulants and added sugar close to bedtime sets the stage for better sleep, several other habits synchronize the body with natural cycles of wakefulness and rest.

Wind Down Nightly

Making time to unwind screens off every night signals the brain it's time for bed. This builds hormones that induce drowsiness. Tap into whatever relaxes you - reading, gentle yoga, journaling or meditating.

Dim Environmental Lighting

Overhead and blue light from electronics suppresses melatonin. Use lower wattage bulbs, salt lamps or candlelight to stimulate hormones that cue sleepiness as natural light fades.

Establish Consistent Sleep/Wake Times

Going to bed and rising at consistent times strengthens the body's circadian clock regulating our 24 hour bio rhythm. This maximizes feelings of daytime alertness and nighttime tiredness.

Making one nightly habit change by swapping sugary, caffeinated drinks for healthier beverage choices pays big dividends through improved sleep. By taking a holistic approach of synergizing lifestyle factors that influence sleep-wake cycles, you'll awaken each day feeling well rested and ready to perform at your best!

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.