Timing your coffee intake: Avoid sleepless nights
Have you ever reached for a cup of coffee in the evening? It's better not to make it a habit. By doing so, you could be harming yourself.
Many people can't imagine their day without coffee. But can you drink it at any time without any consequences? Research conducted by the Sleep Disorders & Research Centre at Henry Ford Hospital in Detroit, USA, has shown that 400 mg of caffeine per day (equivalent to four cups of this drink) consumed at different times can affect the quality of our sleep.
Does this mean you can drink coffee until a certain time to avoid negative effects? Doctor and scientist David Benavides weighed in on the matter.
The impact of caffeine on sleep - Something to remember
If you like to have a steaming cup of coffee in the evening, you should be aware that it can disrupt your sleep.
David Benavides explained that caffeine interferes with the effects of adenosine, a chemical in the brain that promotes sleep. Adenosine naturally accumulates in the body as the day goes on, causing drowsiness by evening. By blocking its action, caffeine can increase alertness but may also disrupt normal sleep patterns.
Furthermore, caffeine can affect deep sleep, which is essential for muscle recovery, among other things.
When should you have your last cup to avoid harm?
To determine when to have your last cup of coffee during the day, you need to understand how caffeine metabolism works and its half-life period.
The scientist noted that with a caffeine half-life of 5 to 6 hours, consuming a cup at 3:00 PM could leave half of its caffeine content in the body by 8 to 9 PM. This effect can vary depending on genetics, as some individuals metabolise caffeine more quickly than others, leading to different responses and sensitivities.
Benavides emphasised that "caffeine consumption must be strategic." If we drink a cup of the beverage early enough, we shouldn't have sleep issues.
