cppoly said...
6 cups of coffee is a lot lol! I wasn't always this way. Started at 3, then 4, then 5, then 6. I think I keep adding one cup a year as my sleep has progressively gotten worse. It sounds bad but I need the coffee to be functional. I cut off all coffee by 1 pm so I don't think it should be hanging in my system throughout the night.
I had cortisol testing done a few years ago and it was slightly out of range. It should be worse now with the increase in coffee but I don't think this is the driving factor because it would have been off the charts abnormal to explain why insomnia is so bad.
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caffeine has an average half life in healthy persons of around 8hrs -
so levels at 9pm ish / bedtime, should all other things being equal, be around half the level of 1pm -
however,
people with chronic health issues often process things much more slowly....
and if there are 6 cups in your system at 1pm you could well be still running with the equivalent of 3-4 cups by bedtime
and caffeine is proven to reduce the quality of sleep dramatically - so, for anyone struggling with that, its an obvious area for attention.
the paragraph you wrote above perfectly captures the vicious cycle type effect that many people with adrenal issues get stuck in when they use coffee to help them get going - each time we use coffee our tolerance to it ( in terms of pick-up effect ) builds - and we need more and more for the same effect - but what's worse - the effect it has on our sleep does not diminish over time and so we wake the next day even more tired than we would otherwise have been and want more coffee to get going again and so it goes on. this process is very gradual so we are like the frog in slowly boiling water and don't really notice it
many of us have problems with adrenal insufficiency - and a tendency towards coffee as a substitute / pick me up to get going in the am - i notice its myself and have to be quite strict to avoid the same effect - but 6 cups is excessive - even into the area where it has health risks in itself - and whilst its probably not the underlying cause of your sleep problems on its own - is likely adding to your issues
the other comment about
cortisol is also worth mentioning in this context - as the symptom of feeling really tired in the mornings and needing lots of coffee to get going - and then having sleep problems is basically the hallmark of a dysregulated cortisol rhythm ( too little in the mornings - and quite possibly too much at night)
typical basic cortisol tests are a single reading taken in the morning - but this snapshot at a single point in time tells you nothing about
the cycle - and a better test is a sequence of saliva cortisol readings some over the coarse of the day where you can see if the cycle follows the proper pattern over the 24hrs that its supposed to - and in your case - important to see what its doing at night we you have the issues.
reversal of the normal pattern is common in chronic illness - especially in those who have lifestyle / behaviour
al habits that have may have been instigated by the illness but then become solidified by habitual behaviour
s.
even if you cannot get to the root of your issue - you may well be able to manage it by addressing the above.
i would cut back on caffeine dramatically and get a 24hrs cortisol test in the first instance
bright sunlight in the mornings and exercise first thing also help rebalance the proper cortisol/melatonin sleep wake cycle pattern ( i know this probably sounds like torture in your current state - but no pain no gain )
i think any improvement in sleep will be worthwhile and noticeable in terms of quality of life in the day.