Caffeine, Sleep and Depression

Caffeine, Sleep and Depression Sunil Beta Baskar December 5, 2009 Thanks to my Dad, my Physician Abstract This essay should have been titled “Coffee”, Sleep and Depression. Caffeine from Coffee is always linked with sleeplesness. There are many who consume coffee like my younger self in concentrations (Quad espressos) avoided by others. I recently was hit by a severe sleeplesness requiring medical attention and depression. I have been online searching for links between coffee and sleep disorders and avoiding coffee intake post 4pm like most public health advisories say. It never occurred to me that coffee would have a direct correlation and mechanism to induce depression. There are more susceptible individuals like myself. I elaborate in this short essay on the link and how best to sever it while I have had my opportunity so to do.

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Coffee

Coffee is a beverage brewed from roasted seeds commonly referred to as coffee beans and come from the coffee plant. These seeds are from cherries that grow in a plant and are harvested in large plantations. There are many countries which claim to have originated coffee in its modern form. Ethiopia, India and Yemen all stake claim to be the originators of use of this beverage. The most common species of plant used is Coffea canephora and Coffea arabica. There are less popular species named iberica, excelsa, stenophylla, mauritana, racemosa. The earliest use of coffee by the Ethiopians or Indians (east Indians) were to use it as a stimulant. The earliest known usage on record today is in the 15th Century CE. With the advent of the new age “Coffee Shop,” it has become one of the most commonly consumed beverages. Health warnings have forced people to take decaffeinated coffee. In South India, the traditional use of a filter to make it a part of breakfast beverages is most common. This is often referred to as filter coffee opposed to commercial alternatives like instant coffee.

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Preparing Coffee

The cofee berries are meticulously picked by hand. The flesh of the berry is removed nowadays by machines and the seeds, hereafter referred to as beans are fermented to remove a layer of mucilage. When the fermentation is finished the beans are washed throughly to remove any residue of fermentation. This residue is called coffee wastewater. The pulped coffee is now spread-out and 1

dried. In most places where the humidity is high, thermal chambers are used to dry the coffee. The resulting dried coffee bean is called green coffee. This is finally roasted. The roasting is done at the supplier, retailer or at home (if the consumer is an enthusiast at this.) The roasted beans finally take on the brown caramelized colour that is commonly associated with coffee. The roasting process itself weakens the caffeine content and is therefore used to control it to a degree (by varying temperature.) Higher the temperature, lower the caffeine and the value of the resulting coffee itself. The roasted beans produce an oil called caffeol which provides coffee with its aroma and flavour. Neither the aroma nor the flavor are directly related to the caffeine content. The degree of roasting is finally determined by the colour of the coffee bean. The resulting roasted coffee beans are powdered and steam is usually passed through the powder in a coffee-maker. The steam condenses through the powderand results in a decoction. The condensate is now allowed to pass through a filter to create an extremely strong concentration of coffee. This is the source of the espresso and most coffee beverages around the world. This is further diluted with milk or water and is served with additives like sugar, milk or cream. The caffeine survives this process and is largely responsible for the advertised advantages and dangers of coffee. Chicory root is used as a coffee additive or in some cases a substitute.

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Health

Studies claim that balanced consumption of coffee results in reduction of risks of Alzheimer’s disease, Parkinson’s disease, Diabetes mellitus type 2, liver cirrhosis and gout. These listed benefits are observed only by those who drink coffee that contains caffeine. The metabolism of coffee is directly affected by the enzymatic state of the liver. The caffeine also contains free radicals (more than the rest of the beverage) which are known to have their own advantages in health. Studies have ruled out that coffee as a risk potential for coronary heart disease. Some claim that it restores appetite and refreshes olfactory receptors. These claims go far enough to suggest that smelling coffee beans after cooking can increase the appetite of people. Much of this research is not substantiated. Coffee (with a soup of over 1,000 chemicals) has been reported to cause almost 70% bias in inducing carcinoma in rodents.

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Caffeine

Caffeine owes its name to a German Chemist, Ferdinand Runge. He coined the term caffeine, literally kaffeine which meant, a chemical compound in kaffe (or coffee.) The primary function of this chemical was to be present in the beans, leaves and fruits of some plants acting as a natural pesticide. It kills certain insects feeding on the plants to achieve this. It is found in Kola nuts, Cocoa plants and several sources other than coffee. For those who have more academic interest, the IUPAC name of the chemical is 1,3,7-trimethyl1H -purine-2,6(3H,7H )-dione. A simpler name (of all its parts) used is 1,3,7trimethylxanthine, trimethylxanthine, theine, methyltheobromine. The content in coffee can vary based on source. The following are proposed

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content for the usual serving of coffee. Arabica is contained the most potent source of caffeine among the sources of coffee. • Espresso: 185mg or (2000 mg/L) • Drip Coffee: 115-175mg or (560-850 mg/L) • Brewed/Pressed: 80-135mg or (390-650mg/L) • Instant Coffee: 65-100mg or (310-480mg/L) • Decaf, brewed: 3-4mg • Decaf, Instant: 2-3mg These quantities vary from conventionally published values of caffeine content. Over-the-Counter Medication (for cold, allergy, pain), cococoa, cola also contain significant amounts of caffeine. Jolt Colas, Redbull, Yerba Mate, Guarana and other Energy drinks also sport caffeine as one of their ingredients and contain large quantities of them. Some people use such Jolt Colas or Redbull or Energy drinks to keep them awake late at night for work or studies. The most common sources of caffeine are: • Tea • Coffee • Chocolate • Cola

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Health Hazard

Caffeine is a well known diuretic. Regular users can develop tolerance to this effect according to studies (although I haven’t escaped it.) Heavy consumption can result in conditions like significant dehydration. This is the only psychoactive substance that can be legally consumed in almost any part of the world. Caffeine is associated with gastroesophageal reflux disease, migraines, arrhythmias and sleep disturbance. It also influences access to short-term memory by improving associated memory, but reducing the ability to recall unrelated or dissociated information. Withdrawal of Coffee (or caffeine in particular) can result in depression and anxiety with mild migraine.

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Sleep-loss, Depression and Caffeine

Research has indicated that caffeine can interfere with our brain chemistry and therefore can be a factor in contributing to exacerbating stress, anxiety, panic, depression and insomnia. Caffeine stimulates the release of excess stress hormones via its stimulant effects on the adrenal glands. it stimulates the pancreas to secrete insulin which lowers blood sugar so the body has to compensate by releasing stress hormones which cause the body to release energy, fat and glucose reserves to stabilize blood sugar levels.

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Caffeine can exacerbate or even cause stress, anxiety, depression and insomnia because it interferes with a tranquilizing neurotransmitter chemical in the brain called adenosine. This is the chemical which turns down our anxiety levels - it’s our body’s version of a tranquiliser. Caffeine docks into a receptor for adenosine and regular use of caffeine is enough to produce anxiety and depression in susceptible individuals. Research indicates that caffeine increases the secretion of stress hormones like adrenaline, so if you are already secreting higher stress hormones, caffeine will boost it even higher and exacerbate stress/anxiety, depression even further than it already is. By eventually cutting caffeine you will lower your stress hormone levels and therefore reduce stress, anxiety and depression.

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Depression and Anxiety

Clinical Psychologists have carried out research in the USA which indicates that caffeine can be a factor in causing or exacerbating depression and that on removal of caffeine from the diet, depression lifts, and on re-introducing it to the diet again, depression worsens. Caffeine can have an anti-depressant action in small amounts but can have a depressive effect in larger amounts. Caffeine users report significantly higher depression scores when compared to non-users. The higher the total caffeine intake, the more likely the subjects were to suffer from depression. The researchers were unable to identify a clear cut dosage level which produced symptoms. Vitamin B6 is one vitamin involved in the manufacture of serotonin (this chemical is low in people with anxiety and depression). Caffeine depletes the body of vitamin B6, this may be another route where caffeine is involved in depression. Dr James Lee, a psychiatrist at Duke University, North Carolina in the USA, said of caffeine and anxiety, “Moderate caffeine consumption makes a person react like he/she is having a very stressful day. If you combine the effects of real stress with the artificial boost in stress hormones that comes from caffeine then you have compounded the effects considerably.” During his study the volunteers produced 32% more adrenaline, their blood pressure was raised and their heart rates were faster. By avoiding caffeine you may reduce panic, palpitations etc, and be able to reduce medication or remove it altogether in some people

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Withdrawal Effects

Sudden withdrawl from caffeine can cause uncomfortable side effects like headaches. So it is wise to gradually reduce our caffeine intake over a number of weeks. You can substitute caffeinated beverages for non-caffeinated versions found in local health food shops. Caffeine can cause unpleasant symptoms and can aggravate many health problems such as - Irritability, Insomnia, Depression, Anxiety, Osteoporosis, Migraine, Gastritis, Panic, Reduced Fertility, Palpitations, Diabetes, PMS, Hiatus Hernia, Tinnitus, Indigestion, Anaemia, Fatigue, Increased Heart Rate, Raised Blood Pressure, Increased Stress, Irritable Bowel Syndrome, etc.

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Alternate Opinion

An article from a Mayo Clinic Psychiatrist, Daniel K Hall-Flavin, M.D. confirms that consumption of caffeine can make individuals susceptible to depression to have worse effects of depression and loss of sleep. He also advises against abrupt withdrawal and suggests guided withdrawal of caffeine from the diet. However, he affirms that there is no research indicating a direct link between caffeine and depression. He goes on to propose in his series that B12 depletion and depression are also correlated (90%) but not proven by research. It seems he is taking a politically correct stance in his statement. His article can be read online. A web search using google or any other search engine on “Caffeine and Depression” may yield useful results.

Disclaimer This information is from personal research owing to personal experience with coffee and caffeine. For a thorough scientific analysis it is recommended that you consult your General Physician before taking any conclusions. I am not educated as a Medical professional and hence cannot present this information authoritatively.

References 1. Bruce M.S. et al (1989) Caffeine Abstension in the Management of Anxiety Disorders, Psychol. Med. 19 pp 211 - 214, mentioned in Snaith P. (1991) Clinical Neurosis, 2nd edition, Oxford Medical Publications. 2. Conduit E. (1995) The Body under Stress, Lawrence Erlbaum Associates. 3. James J. (1997) Understanding Caffeine, Sage Publishers. 4. Keer D. et al, Ann. Internal. Med (1993) 119(8) pp 799 - 804, mentioned in Green Files, Vol 7, issue 4, December 1993. 5. McIntyre A. (1994) The Complete Womans Herbal, Gaia Publishers. 6. Murray M. (1995) Stress, Anxiety, and Insomnia, Prima Publishing. 7. O’Hara V. (1995) Wellness at Work, New Harbinger inc. 8. Snaith P. (1991) Clinical Neurosis, 2nd edition, Oxford University Press.

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