An important part of humanity starts the day with a cup of coffee. Not surprisingly, it is the second most-consumed drink, only surpassed by water. And it is one of the favourite drinks to wake up, reduce the feeling of fatigue and recharge the batteries during the day. However, not everyone is clear about how much coffee is good to drink and if there are health problems derived from high consumption.
How many cups of coffee is it good to drink per day
The truth is that there is no indication of how many cups of coffee we can drink per day, nor is there the recommended daily dose of caffeine. However, recommendations on safety and intake have been established for different population groups.
Thus, the majority of studies carried out have shown that the daily consumption of up to 400 mg of caffeine consumed throughout the day (equivalent to approximately 4 cups of coffee) is not associated with significant health risks, more generally otherwise; you can even determine certain benefits.
There are exceptions. Women during pregnancy and postmenopausal women with a high risk of fractures should avoid coffee consumption.
What is caffeine and where is it found (besides coffee)
Caffeine is an alkaloid from the xanthine group, which is found naturally in coffee and other vegetables such as cocoa or tea leaves. In addition, it is added artificially to soft drinks and some medications and supplements.
Medically, caffeine is used to treat respiratory problems in premature babies and appears in multiple medications for its pain-relieving and appetite-suppressing potential.
Caffeine is also used to improve athletic performance and to decrease fatigue in drivers, night workers, and airline pilots.
Is it true that coffee takes away to sleep?
According to legend, caffeine’s ability to keep those who consume it awake was first exploited centuries ago in a Yemeni monastery to facilitate nightly prayers for monks.
Beyond legends, coffee and caffeine, along with various physical and mental health benefits, have a stimulating effect on the central nervous system. Thus, in moderate doses, coffee can increase alertness and reduce drowsiness and fatigue. The stimulating effect of caffeine depends on the amount consumed.
Effect of caffeine on sleep
Caffeine is generally accepted to promote wakefulness by blocking receptors for adenosine, a brain neurotransmitter. In this sense, the presence of adenosine in the brain determines a sleep-promoting effect, as has been shown in research with humans and animals.
In addition, caffeine also affects the levels of melatonin, known as the ” sleep hormone “. This substance is secreted by the pineal gland in the brain and is involved in the cyclical wake-sleep process determined by the solar cycle throughout the day.
Thus, evening coffee consumption compared to placebo appears to decrease peak nocturnal melatonin secretion by 30%.
A recent study indicates that caffeine can “slow down” our internal clock by about 40 minutes. In this way, drinking coffee near the break time would delay the sleep cycle, which is why it would cost us more to fall asleep.
Finally, it must be said that it is a transitory effect since caffeine does not accumulate in the body and is metabolized and eliminated several hours after being consumed.
Coffee does not affect everyone equally
Research shows alterations in the quality of sleep derived from caffeine consumption in vulnerable individuals.
One of the factors to consider is when to drink coffee. Thus, taking a dose of caffeine equivalent to a cup of coffee (about 100 mg) before bed can affect the duration and quality of sleep in some adults. In any case, it is important to take into account the level of tolerance to coffee and caffeine that each person has.
In short, the magnitude of the effects of caffeine on sleep is modulated by individual differences related to various factors, among which are age, sex, body weight, and genetic predisposition.
How much caffeine is necessary to remove sleep
The effects of caffeine begin to be noticed 10 minutes after ingestion. Progressively, they reach their maximum levels within half an hour and can last between three and new hours, depending on age and other individual factors.
Thus, each person has a different response to caffeine. Small amounts can overstimulate some people, while others who consume it daily hardly notice its effect.
Does decaf coffee take away your sleep?
Decaffeinated coffee can contain residual amounts of caffeine. But for these caffeine levels to affect people’s sleep, it must be very sensitive individuals or high amounts of coffee.
How much coffee suits us
A standard cup of coffee can contain approximately 45 to 100 mg of caffeine. Since caffeine can affect each person differently, we must pay attention to how we feel after drinking coffee to determine our tolerance level, individually.
For example, there are cases of people who are very sensitive to caffeine who prefer not to drink coffee after lunch because it can be difficult for them to fall asleep at night.
Can coffee make you sleepy?
Some people may feel, from certain doses of caffeine that coffee causes an effect contrary to what was expected, that is, it makes them sleepy and they begin to feel drowsy. Some animal studies have pointed to this same effect. In any case, it is an effect that can appear in some people with high levels of caffeine.
Other health effects of coffee
There are other health effects from drinking coffee. In this way, the consumption of coffee can cause an increase in blood cholesterol. This effect may vary depending on the type of coffee and the type of coffee maker used to make it.
