Decaf Vs Sleep ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏ ͏

Hi there,

Over the past week, a few readers have shared their sleep challenges.

Some are common, others less talked about.

Each week, we will answer a few of these right here.

If you have something you would like us to cover, just hit reply! We'd love to hear from you.

How does decaf coffee affect my sleep?

The name is actually little misleading. Decaf does not mean caffeine free, just less (i.e. it has been decaffeinated).

A typical cup of decaf still contains anywhere from 2 to 15 milligrams of caffeine.

That is small compared to a regular coffee which has 80 to 120 milligrams, but for some people it is enough to make a difference.

If you are sensitive to caffeine, even that small amount can raise your alertness and block the proper functioning of your sleep drive, interfering with the hormone that helps you fall asleep.

You might not feel wired, but it can still make your sleep shallower or push your bedtime later without you realising it.

There is also the ritual itself.

The smell, the warmth, even the sound of pouring it - we associate this with wakefulness.

Your brain learns by association, and those cues can signal that it is time to wake up and focus.

So even without much caffeine, your body can still respond as if it is the start of the day.

Can synthetic light replace natural sunlight?

Not entirely, but it can help.

Your circadian rhythm is most sensitive to blue enriched light, the kind you get naturally from daylight in the morning.

Artificial light, even bright white LED, is far less powerful by comparison.

That said, using a bright light first thing, especially during dark months, can help your body stay in rhythm.

Open your curtains as soon as you wake, step outside for a few minutes if you can, or use a high quality light source close to your face.

Think of it as a supplement, not a full substitute.

Nothing beats the real thing, but every bit helps.

If you would like to submit a question for next week's email, just reply to this message.

We read every one.

Sleep well,

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Sleep is not a luxury

In a world where good sleep has become harder to find, Owl + Lark exists to make rest extraordinary again. Founded by Hafiz Shariff, the company was born from a simple idea: that sleep is not a luxury, it is the foundation of everything we are. What began as a mission to build the perfect mattress became a pursuit to improve every part of the sleep experience. From the materials we use to the light that wakes you up, every detail is designed to help your body find its natural rhythm again. Owl + Lark brings together science, craftsmanship and care to create products that support the way you are meant to sleep. Each product is developed through years of research and iteration, working closely with designers, engineers and sleep experts to make nights deeper and mornings brighter. Whether it is a mattress, weighted blanket or one of our future innovations, every piece is made to help you wake up feeling rested, clear and ready for the day ahead.

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Owl + Lark Limited
Winterman House, 11 Old's Approach, Tolpits Lane,
Watford,
WD18 9QY

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