Are You Drinking Your Coffee at the Right Time?
Here’s a question we all want answered: does coffee actually affect your sleep? Maybe not ! New research suggests that regular coffee drinkers have a good chance of getting a good night’s sleep. But we’ll talk about that later. Today we are going to tell you about the best time to drink coffee, for your overall health. And listen carefully, because it’s not the first thing to do in the morning.
What is the best time of day to drink coffee?
If you think it’s useful to drink your coffee as soon as you wake up, think again. It would be counterproductive to consume caffeine less than an hour after waking up, when other times of the day are more advisable or, on the contrary, frankly contraindicated. Explanations…..
First, it must be understood that the body operates in a cycle known as the circadian rhythm. This rhythm regulates the release of hormones at different times of the day for optimal functioning of the body. For example, just before falling asleep, it releases melatonin to induce restful sleep. In the morning, on the other hand, it releases an important stress hormone, cortisol, so that the body is energized and ready to face the day. Keep in mind that excess cortisol over a long period of time can lead to chronic stress. This is why your cortisol levels inevitably try to stabilize and drop by mid-morning.
Cortisol is a hormone that acts on our metabolism by stimulating the increase of glucose in the blood. It is what releases energy at the start of the day by drawing on our body’s reserves.
To take full advantage of the effects of caffeine, it is best to drink your coffee between 9:30 a.m. and 11:30 a.m. When the level of cortisol in the blood begins to drop.
We now know what time of day it is best to have your coffee! According to Dr. Steven Miller, from the University of Neurosciences in Washington (USA), to benefit from all the advantages of caffeine, it is best to drink it between 9:30 and 11:30 in the morning. Simply because in this time slot, cortisol levels in the blood begin to drop and caffeine can then take over to keep us alert.
“Drinking our coffee at 8 a.m., as the vast majority of us do, when cortisol levels in the blood are at their peak, the caffeine is like a drug and fuels little a form of addiction. Our body gets used to it and we gradually need higher doses of coffee to wake us up” emphasizes Dr. Miller who adds: “One of the keys to chronobiology is to consume a product when the body needs it most. And for caffeine, that’s definitely between 9:30 a.m. and 11:30 a.m., when cortisol levels start to drop.”
Not long after consuming it, caffeine is consumed by the small digestive tract and breaks down in the blood. It then passes from the blood to the mind tissue, it is known as the “blood-cerebrum hindrance” and connects itself to specific receptors in the mind which balance the excitation of neurons and which manage rest wake cycles to cross what. It is prescribed not to surpass the utilization of 400 mg of caffeine each day.
Pregnant ladies shouldn’t consume more than 200mg each day and youngsters scarcely 45 to 85 mg relying upon their weight.
Note that for some 15 cl, we have: 50 to 175 mg of caffeine for a channel espresso, 40 to 110 mg for a coffee and 35 to 110 mg for a solvent espresso.
Can caffeine later in the day affect sleep?
Short answer? Maybe. New research suggests that if you regularly consume caffeine, drinking a morning or afternoon cup of coffee does not affect sleep quality. So if that cup or two of coffee a day is part of your routine, you can probably drink one later in the day, and it won’t disrupt your much-needed sleep. But if you only drink a cup once in a while, it might be best to stick to a morning schedule until your body adjusts.
How much caffeine per day?
The
FDA
site recommends adults limit their caffeine intake to less than 400 milligrams per day, or about four to five cups. But remember that everyone reacts differently to caffeine, and some are much more sensitive to it than others.
Optimize your daily cup :
If you love your daily cup of coffee and tolerate it well, while sticking to caffeine timing, there are plenty of other ways to spice up your cup of joe to get the most benefit from it. Here’s what you need to know!
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1. Use natural sweeteners
Blood sugar imbalance can also lead to increased cortisol levels. It’s important to pay attention to the amount of sugar you put in your coffee, as well as its quality. It is best to opt for natural sweeteners like maple syrup, honey or stevia. The less refined sugar you can add, the better!
2. Spice It Up
Want your coffee to taste even more amazing? This is where spices like cinnamon and nutmeg come in. You can also try cocoa powder and extracts like vanilla and peppermint. All the taste with all the well-being.
3. Watch your creamers
Avoid processed and artificially flavored creams, which are often full of added sugar. If you’re sensitive to dairy, opt for dairy-free creams like those made with cashews or almonds.
4. Add MCT Oil
MCTs (medium chain triglycerides) are a type of fat found in foods such as coconut oil. Their metabolism differs from that of other fats in that they can be quickly broken down and used as an energy source. They are also great for keeping you full and energized. Try adding a spoonful of coconut oil to your coffee, and see how you feel!
5. Drink it with food
For some, drinking coffee on an empty stomach translates to more bathroom visits. This could mean that it is too harsh and acidic for your stomach lining. You can drink your morning cup with a healthy breakfast and see if that helps!
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