How coffee affects sleep

How coffee affects sleep

Coffee is a traditional morning beverage that helps us wake up. It can both cheer you up during the day and give you energy during the night work. It’s good to be awake when you need it, without disturbing the natural biorhythms of sleep and wakefulness. To do this, you need to know how coffee affects sleep, and drink it correctly.

Bedtime Coffee

Drinking a cup of espresso before bedtime will not give you a good night’s sleep. The diuretic effect of this drink will result in having to get up a couple of times during the night. But that is not the most important thing. Natural coffee and a healthy, sound sleep are not compatible.

Caffeine has a powerful effect on the nervous system, not allowing you to relax and fall asleep. Due to the invigorating effect, coffee is appreciated by students in the midst of sessions and by all those who have to work the night shift. But frequent night vigils should not be: the brain is overworked, stress hormone levels increase, and insomnia can develop.

The action of the substance lasts up to 8 hours, so the last cup is recommended to drink no later than lunch. However, this time can be less or more, depending on the individual characteristics of the body and the portion of caffeine.

With regular consumption of the drink, the nervous system gets used to the artificial stimulation, and shocking doses will be required to work in an emergency mode, which can lead to intoxication. To make the “coffee battery” work again, it is necessary to give up the habitual drink at least for a month. After a break, the invigorating effect will be pronounced. And an unaccustomed person, if you drink coffee at night, will be guaranteed insomnia even after a small portion.

Some people are immune to caffeine and can sleep after coffee without problems. So, they can’t get an extra boost of vigor from it when they need it.

How to drink evening coffee effectively

You should not consume cup after cup during the evening and night: it is easy to overdose on caffeine with unpleasant health consequences (tachycardia, nausea and vomiting, intestinal upset, anxiety, weakness and tremors of the limbs). You can drink coffee in the evening in small quantities. It’s enough to drink 1-2 cups, but you should not drink them in one gulp, and stretch the reception of each portion for an hour.

It is believed that the milk in the drink neutralizes the caffeine. This is not entirely true. Milk slows the absorption of the substance and does not give an invigorating effect. The work rate will increase more slowly, but the effect will last longer.

Влияние кофе на организм, фото

Some coffee drinkers prefer coffee and milk shakes in the afternoon if they do not notice a pronounced vigor afterwards. Others can add milk to their coffee only in the morning and their performance will be at a high level all day long.

Do not drink coffee at night to those who already suffer from sleep disorders: nightmares, insomnia. Otherwise, the condition will worsen.

Sleeping effect

Many people notice that 30-40 minutes after drinking coffee they feel sleepy. And sleepiness overcomes with great force and it is impossible to fight it. The thing is that this natural product contains the relaxing theobromine in addition to the stimulating caffeine. And after a period of vivacity begins to fall asleep. After all, the drink only awakens the body’s reserves, but cannot turn it into a perpetual motion machine.

But it is wrong to think that coffee 1 hour before bedtime is a good idea. A person in this case falls asleep, but the quality of sleep is low: the phase of deep sleep, the most valuable for recovery, is short in this case. Even if you manage to fall asleep and sleep through the night, there is a high probability of waking up broken.

Утренний кофе, фото

There is almost no caffeine in the granular product and it does not disturb sleep. For its production, they take the core of the grain, which is dominated by theobromine. The outer layers are used in pharmacology to create medicines based on caffeine. It turns out that you can drink instant coffee at night, but in small amounts: it still has a diuretic effect.

How to fall asleep after a night of coffee

When the coffee is already drunk, and all the urgent things suddenly happen by themselves, you can help yourself to fall asleep and get a good night’s sleep in spite of the dope taken. A glass of cool drinking water helps to quickly eliminate caffeine from the blood. Walks in the fresh air at a fast pace are also effective: physical activity also reduces the time of elimination of the substance from the body.

Advice for the future: if you can’t enjoy life without the taste and aroma of coffee, you don’t accept instant coffee, but staying awake all night is not in your plans, you can drink decaffeinated coffee before going to bed. Decaf contains only 1-2% of the original amount of the active ingredient, and the taste is practically unaffected.

Coffee helps to stay awake, but you should not abuse this remedy. You should resort to doping in exceptional cases, and it is better to alternate it with green and black tea, so that the effect does not disappear.

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