Waking up without your morning coffee seems next to impossible. I mean you don’t truly get out of bed unless you gulp down the caffeine induced hot beverage and feel a rush of adrenaline pushing through your body. You feel energized and ready to take on the day. And morning isn’t the only time you take these doses of the stimulant.
Caffeine is produced in most food and drinks you consume on a daily basis. Natural sources of caffeine are coffee bean, tea leaf, cocoa pod, kola nut, so if you are consuming any of these throughout the day make sure you are aware and keep a track of your consumption. Caffeine is found in other products like tea, coffee, cocoa, chocolate and some soft drinks, it is also found in some drugs.
On an average, you should consume anywhere between 50 to 200 mg of caffeine. You must be wondering why are you asked to curb the intake of coffee. People around you are always talking about how you should curb the intake of caffeine throughout the day. So what is it that makes people control the amount stimulant they put in their bodies.
What does coffee to do your body?
I am sure you have felt the effects of caffeine yourself. Sipping on an energy drink or a cup of coffee makes you instantly aware. A flow of energy rushes through your body, this feeling is basically an adrenaline rush.You can feel the effects of caffeine almost instantly. 15 minutes after consumption you can feel the effects. It takes your body, at least 6 hours to eliminate half of what you have consumed.
Caffeine is a stimulant that enhances alertness. Amongst all the things caffeine does to your body, your sleep is something it effects the most. What it actually does is block the production of adenosine in your body, a substance that helps you fall asleep. When caffeine blocks this substance, it also temporarily delays your sleep, keeping you awake for hours and of course, the adrenaline helps.
Sleep and Caffeine – Side effects
Apart from becoming physically dependent on caffeine, it can also disrupt your sleep cycle. One of the common side effects of excessive caffeine is the fact that you just can’t fall asleep. You toss and you turn in your bed and eventually turn into a night owl. For a good night’s sleep, you should take caffeine a good 8 hours before you sleep. A study suggested if you take caffeine 6 hours before bed it reduced an hour of your regular sleep time.
Caffeine is also known to delay your body clock. So basically there are two types of sleep, non-rapid eye movement, and rapid eye movement sleep. It takes you about 80 to 100 minutes to go from nonrapid eye movement sleep to rapid eye movement sleep. When you ingest caffeine it messes up this cycle and delays your sleep, which is also why you feel tired the next day.
How much is too much?
Taking caffeine on a daily basis is great, provided the amount is evenly balanced out. As you know caffeine is a great way to increase productivity, be aware and get a good amount of things done throughout the day. Experts recommend a daily consumption of about 300-400 mg of caffeine to an adult. This is about three to four cups of coffee per day.
Also, make sure you don’t sip on some caffeine in the late afternoon and in the evening. The FDA also recommends consumers to avoid powdered caffeine.
So now you know, why are people talking about the side effects of caffeine all the time. Don’t worry we don’t want you to stop your coffee, just make sure you take it in a limited dose.