Effects of Coffee on Sleeping
Perhaps, it is a hard challenge to find the exact answer for the question that when the coffee appeared, but we definitely recognize the crucial role of the coffee as the most influential drink for the people in the modern life. Rather than other beverage, it can not deny that besides its relaxing effect, the coffee brings to the people many benefits regarding to the health such as losing weight, reducing the risk of cancer, heart attack and so on if it is used in the right way. It means that the level of good or bad impacts of some substances in the coffee, especially the caffeine can cause for your health and spirit, particularly on your sleeping depending on the different time slots and allowable dosages.
Therefore, no matter how much the coffee costs, how delicious the coffee is or even you try some methods as using best keurig coffee maker to brew it, the things you have to pay attention are to choose the suitable time frames and the number of coffee cups per day you should drink. It would be better for you to use the coffee for the breakfast and make sparing use of this kind of beverage before going to bed. Admittedly, if you are the gourmet or the big fan of the morning coffee cups, it is sure that you have ever gotten the feeling of being awake and relaxing after enjoying the coffee taste in the morning.
How about the coffee cup at night? Have you ever tried drinking it before going to bed? Does it affect to health, directly to your sleeping? Therefore, it is hopeful that the following information will satisfy your curiosity about the impacts of the coffee as well as provide some clues to change your habits of using coffee not to do harm to your health.
Why does coffee affect to our sleep?
In spite of the lower addictive ability, the caffeine that is also known as alkaloid found in almost kinds of the coffee is still put in the same list of the opium like cocaine and amphetamine. There are about 100 milligrams of the caffeine per 10 to 15 grams of the ground coffee.
After using a cup of coffee, the caffeine in this type of drinks will quickly go into the enteron, then permeate through the intestinal lining to get into the blood. Thanks to the blood pressure, the caffeine will come to the brain and step up the secretion of Norepinephrine, the stimulation of the neurotransmitters, the circulation of the blood,…
So, when your brain needs to be in the alert status, the use of the coffee can have the positive effects on make you be of sound mind, get more mental focus to make judicious decisions. Conversely, if it is used when your brain should be relaxed in the evening, the coffee will give you the feeling of fatigue due to staying awake all night.
In accordance with the researches of the scientist coming from Israel and the experiments of Colorado University, the US about the coffee’s uses, they indicate that this kind of drink can the main reason resulted in insomnia or sleeplessness after you drink a cup of coffee at night. The amount of caffeine in the coffee can make the change in working process of the biological clock that is the most crucial natural mechanism taking on sleeping or waking in a timely way.
Additionally, the supply of this substance before sleeping will prevent our body producing N-acetyltransferase which joins in the transformation of Metalonin that is a kind of the hormone to stimulate the sleep coming naturally and easily. As a result, under the influence of the caffeine, the concentration of Metalonin is lowered so that you can find it difficult not only to fall asleep or toss and turn in bed all night but also to wake up latterly about 40 minutes than normal in the following morning.
The researches also prove that the caffeine has the negative effects on creating the amount of the cylindrical cells called AMPs that are compared as the “equipment” of the human body to control the length of the sleep. Normally, once in the body, it takes our body about 2 to 3 hours to transform and reduce the concentration of the caffeine in the brain in the case of the fact that you just drink a coffee cup.
If you are addicted drinking the strong coffee and often use many cups of it at the same time, the time for the blood to spend on breaking up the amount of caffeine will have lasted more 15 hours. And of course, this process will create more AMP cells than its average level and prolongs the biological clock that leads to your getting up late.
Besides insomnia or sleeplessness, if you have just slept difficultly under the influence of the coffee cup you unintentionally drank at night, your sleep will be interrupted to wake up every 2 hours to urinate due to the diuretic effect of this type of beverage.
Additionally, the caffeine in the coffee also stimulates the secretion of acid from gastric juice. So, the use of the coffee before going to bed will make the digestion process occur quickly that gives you the feeling of hungry or even stomach pains not to sleep a wink all night.
How avoid the negative effects of coffee on sleeping?
In order to limit the adverse effects of the coffee on your sleep you have followed above as well as to sleep and wake up on time without the tiredness, you had better do like the advice below.
Cutting down drinking the black or strong coffee at night
For the big fan of coffee or the coffee addicts, it seems to be hard for them to give up the habit of using a coffee cup at night. The best way for them to enjoy the taste of coffee but get a good sleep is to use a cup of weak coffee brewed with the smaller amount of coffee and added a little milk or honey that has the sedative effect of sleeping well.
Compared with the time for disintegrating the caffeine in strong coffee, it takes about 30 minutes to 1 hour to break up this substance in the weak coffee. Thus, it is not necessary for you to worry about sleeplessness or use any kinds of tranquilizer to fall asleep after drinking coffee.
Going to bed immediately after drinking coffee about 15 minutes
Within the 15- minute period after using a cup of coffee, it would be better for you to sleep because in this period of time, the caffeine has not been produced and taken the bad impacts on sleeping.
Keeping the night light dimmer than usual if you accidentally drink coffee
According to the recent survey, the constant contact with the caffeine and the dazzling light during 3 hours before sleeping will make your biological clock work 150 minutes later.
Avoid using the coffee with some kinds of the tranquilizer
As some substances in the tranquilizer can interact with the caffeine in the coffee not only to lose the effects of the sedative but also to cause many side-effects that are harmful to your health.
Listening to the light music and drinking a glass of warm milk
It is certain that you have the necessary information about the relaxing effects of the light music. What about the warm milk? The milk is considered as the profuse source of tryptophan that is a type of amino acids playing an important role in the transformation to create serotonin and melatonin that are beneficial for your sleep. So, if you are facing to the difficulties to sleep, why don’t you try doing this combination?
Clearly speaking, the coffee is considered as one of the most influential and popular drinks in the human life with the increasing demand. Besides being as the most beloved taste and aroma, the coffee is believable to use as the “drug” to prevent the health from some diseases.