IS CAFFEINE A VILAIN?
Caffeine is the most abused substance in the world, most people are addicted to it and it's socially acceptable just about everywhere. But caffeine is not ALL bad, it also has benefits.
Caffeine is a strong stimulant, it is in fact classified as a psychoactive substance and it can help you boost strength and endurance. Luckily, caffeine intake in moderation is not linked to any health risks. Caffeine boosts alertness, response time, cognition, and concentration, among other benefits.
The problem with caffeine is mainly the timing you ingest it and the amount you drink it. Caffeine does not stay in the bloodstream or the body for long periods of time, and it is generally eliminated within a few hours. However, it has long-lasting effects, and it can take up to 24 hours for it to exit the body entirely. It enters the bloodstream in 15 to 20 minutes and takes an hour to reach peak effectiveness.
Caffeine can also have a negative impact on some people, It can raise anxiety, cause stomach upsets, and, of course, interrupt sleep. Caffeine can minimize slow-wave sleep, which is your deep, restorative sleep , as well as shorten your overall sleep time.
Since sensitivities differ and tolerance develops, an individual may not notice the effects of caffeine if they've been using it for a long time and are unaware that it's affecting their sleep.
Excessive caffeine consumption can be dangerous. How would somebody know when is it too much?
Caffeine consumption should be limited to between 250 and 300 milligrammes a day for most people. Keep in mind that the average cup of coffee is 110ml. So between 2 to 2.5 cups a day should be the max.
If you drink more than this, it can disrupt your sleep, particularly if you drink it later in the day.
There are several items with caffeine that you may not be aware of; some of the most noticeable ones are fizzy drinks and chocolate, but you may not be aware that other drinks contain caffeine that gets sneaked in and we don’t know, always check your labels and please note, some of your medications may contain caffeine as well. Caffeine and sugar sneak in everywhere! keep your eyes open!
I can't tell you if you should or should not drink caffeine. What I'm aiming to give you here is knowledge and research regarding sleep and its relationship to caffeine, so that you, as an adult, can make an informed decision about how you want to live your life when it comes to sleep health.