Does coffee affect sleep? What's the advantage of drinking coffee?

Professional coffee knowledge exchange more coffee bean information please follow the coffee workshop (Wechat official account cafe_style)

When you are in low spirits, many people like to drink a cup of coffee to cheer you up, but you should pay attention to the time you drink. Choosing the wrong time may detract from the pick-me-up effect and cause insomnia. Nutritionist Michelle Miller suggests that if you don't want to lose sleep at night, you'd better drink coffee 6-8 hours before going to bed.

According to the website ELITE DAILY, coffee interferes with sleep by preventing the body from secreting the sleeping hormone melatonin, but if you drink it at the right time, the effect will be reduced, allowing you to enjoy both a mellow coffee and a good night's sleep.

Try not to drink coffee 6-8 hours before bed, and if you are particularly sensitive to caffeine, stay away 10-12 hours before bed, Miller said. In addition, choosing tested and organic coffee can also reduce the risk of insomnia.

You may wonder why everyone is affected differently, some people drink more coffee does not matter, and some people can't sleep all night after a few sips. Marilyn Cornelis, a professor of nutrition at Northwestern University in the United States, believes that it depends on genes, and each person's tolerance to caffeine has different genetic characteristics.

Wei Wo, a professor in the Department of Nutrition Science at Purdue University, points out that it is worth noting that there is a lack of research on whether coffee or caffeine brings health benefits. In fact, research from Keck College in Southern California found that both regular and decaffeinated coffee can reduce the risk of death from heart disease, cancer, stroke, diabetes, respiratory and kidney diseases.

So how does caffeine affect people's overall health? The study points out that there are some possible benefits as well as some possible risks. For most healthy adults, a daily dose of less than 400 mg of caffeine does not increase health risks. That's equivalent to about four five-ounce cups of coffee, or ten cups of tea.

Improve physiological performance

Caffeine is a known performance enhancer that not only relieves pain and fatigue caused by exercise, but is also thought to help muscles burn fat, using fat as a source of energy.

In a small study of endurance cyclists, caffeine supplements gave athletes a sports advantage: they were able to pedal faster than those who took a placebo. In addition, no matter how much caffeine they consume in their daily coffee drinking habits, they benefit from caffeine supplements, which contain about 400 milligrams of caffeine.

Caffeine can really get people out of drowsiness. After consuming 300 milligrams of caffeine, studies have shown that it increases attention, reaction time and alertness, which means you can stick to lengthy, boring or tedious tasks, according to a study of caffeine effects.

Studies have shown that caffeine does little harm to bone health. Caffeine slightly reduces calcium absorption. Some studies have linked caffeine in cola to bone loss. However, as long as there is enough calcium in the diet, there is no firm evidence that consuming less than 400 milligrams of caffeine will hurt bones.

Studies so far have not shown that caffeine intake increases the risk of falls or fractures. Among healthy adults with adequate calcium intake, the risk of bone loss did not increase even if they liked coffee.

Coffee drinkers seem to have a lower risk of developing type 2 diabetes. However, if you already have the disease, you may have to watch out for caffeine. Studies have shown that caffeine increases blood sugar levels and weakens insulin sensitivity, thwarting efforts to control diabetes.

Duke University Medical Center studied the effect of caffeine capsules on patients with type 2 diabetes. The researchers suspect that caffeine may interfere with sugar metabolism or trigger the release of epinephrine, a well-known factor that boosts blood sugar.