How can I drink coffee in a way that benefits me?

Most of us drink coffee in the morning to "recharge" our bodies, to feel alert, and to ward off morning drowsiness. Beyond this practical need, drinking coffee has also become a pleasure in today's society. We see coffee as an excuse to relax and an opportunity for people to connect.

However, this type of beverage also has its drawbacks. Coffee shops are constantly launching new flavors that often come with high amounts of sugar and artificial ingredients. This can contribute to obesity and increase the risk of diabetes. The caffeine content in coffee can also cause problems. Drinking too much coffee can affect sleep quality and disrupt the body's circadian rhythm.

Research findings on the best time to consume coffee.

Researchers from the Sleep Disorders and Research Center at Henry Ford Hospital and Wayne State University School of Medicine in the US conducted a study to see how caffeine disrupts sleep when consumed at different times of the day.

Twelve healthy men and women participated in this study. They had normal sleep patterns and moderate caffeine consumption. In this study, they maintained a normal sleep schedule with bedtimes between 9 PM and 1 AM and wake times between 6 AM and 9 AM. They slept approximately 6.5 to 9 hours each night and did not nap. Participants received a fixed amount of caffeine along with a placebo approximately 0.3 and 6 hours before bedtime. Researchers monitored participants' sleep habits using sleep monitors.

As a result, they found that caffeine significantly affected sleep disturbances at 0, 3, and 6 hours before bedtime. Sleep quality was significantly reduced with caffeine consumption at all three times of the day. Compared to the placebo group, caffeine drinkers experienced more frequent nighttime awakenings. Even when caffeine was consumed 6 hours before bedtime, participants still experienced sleep disruptions.

However, the most surprising result was that the perceived effects of caffeine on the body were not a direct measure of its actual impact. In other words, even if participants couldn't feel the caffeine in their bodies, it still negatively affected their sleep quality. When caffeine was consumed 0 and 3 hours before bedtime, participants reported that it disrupted their sleep. When caffeine was consumed 6 hours before bedtime, they reported no effect on sleep quality. However, sleep monitoring showed otherwise.

The interesting thing here is that we shouldn't simply rely on intuition to assess how caffeine actually affects the body and sleep quality. The cup of coffee you drink in the afternoon might keep you awake longer than you think.

What is the best way to drink coffee?

Although coffee can affect your sleep, that doesn't mean you should avoid it completely. There are many benefits coffee can offer, one of the main reasons being increased brain alertness. Therefore, we should focus on controlling how and when we drink it during the day. Here are some ideal ways to enjoy coffee:

1. Drink coffee at 2 PM.

Caffeine takes time to wear off and can disrupt sleep, even if you don't feel it in your body. For this reason, it's best to drink coffee in the morning or at the latest in the early afternoon. Consuming coffee or other caffeinated beverages (like energy drinks) will disrupt your sleep.

2. Do not drink more than 4 cups per day.

According to the Mayo Clinic, adults should not consume more than 400mg of caffeine per day, equivalent to about 4 cups of coffee. Excessive caffeine intake can cause anxiety and agitation. In the long term, you may develop a dependence on caffeine to stay alert. If you absolutely must drink a lot of coffee, choose decaffeinated coffee.

3. Reduce your daily caffeine intake.

You might need caffeine early in the morning because that's when you're least alert. Later in the day, you'll need less caffeine. It's a good idea to reduce your caffeine intake or opt for decaffeinated drinks. You can choose decaffeinated tea or coffee to ensure caffeine doesn't affect you in the evening.

4. Pay attention to the size of the coffee cup you use.

Pay attention to the size of the coffee cup you drink from; drink a small, full cup instead of a large, half-empty one. It will give you the feeling that you're drinking more coffee.

According to SKĐS