Can't you sleep if you have a cup of coffee before going to bed at night? Why is coffee like sleeping pills for some people?

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Coffee drinkers should be careful. Even if they drink coffee at four or five o'clock in the afternoon, their sleep at night may still be disturbed. Even drinking coffee six hours before bed can affect sleep and increase the risk of insomnia, a new study in the United States has found. The lead author of the study, Christopher? Zorak said that drinking a large cup of coffee in the evening may interfere with sleep, which is similar to drinking coffee before going to bed. However, when drinking coffee in the evening, most people are not aware that this may affect their sleep at night. The results show that the effect of caffeine lasts for a long time, even drinking coffee six hours before going to bed can be affected. The results have been published in the Journal of Clinical Sleep Medicine. A total of 12 healthy volunteers took part in the study. These people usually slept normally, and the researchers asked them to go to bed and sleep at the usual time. But the researchers will give these people three pills a day and ask them to share them. Don't take it six hours before bed, three hours before sleep and before bedtime. Take it for four days in a row. One of the three pills contains 400 milligrams of caffeine, which is equivalent to two to three cups of coffee, and the other two pills contain a placebo without caffeine. Another four days to do another experiment, this time all the pills are placebo. The researchers found that as long as these people take caffeinated pills, whenever they take them, they can affect their sleep. Even if you take it six hours before you go to bed. After taking caffeine pills, sleep time is reduced by more than an hour at night. The team advises people to avoid drinking coffee after 5 p.m., if they want a good night's sleep. Steve, director of the Sleep Medical Center of Mount Sinai Hospital, USA. Van Silver said in an interview with foreign media that many people do not know exactly how much caffeine they consume in a day. Caffeine not only affects sleep, but also interferes with sleep quality, sometimes as long as 12 hours. If you usually don't sleep well and are not easy to sleep, you should try to drink less coffee, especially in the afternoon, and avoid drinking coffee. It is recommended that you drink coffee at intervals of more than eight hours, which will be better for sleep.

Wake up in the morning, in the face of the troubles and work that will follow all day, I want a cup of coffee to help me wake up quickly. However, if you accidentally overdo it, it will make it difficult for people to sleep well or even sleep at night. Next, I can't get up the next morning. Even if I get up, I will lose my energy and think I need more caffeine to cheer me up.

Excessive dependence on caffeine will enter a vicious circle

Caffeine does induce wakefulness and reduce fatigue. But what you don't know is that caffeine doesn't actually make people feel energetic and awake. The wakefulness it brings is to suppress the body's natural response to fatigue.

The half-life of caffeine is quite long, about five hours. After drinking coffee, even after five hours, half of the caffeine acts in the body, affecting sleep. Of course, the duration of caffeine residue varies from person to person, and some people take a long time to rule it out.

Caffeine, no matter when it is used, not only affects the time of sleep, but also affects the quality of sleep. Each person's physique is different, the sensitivity is different, the degree of influence is also different. However, this effect probably can not be avoided by everyone. No matter what you do to improve insomnia, you should first reduce the amount of coffee and caffeine.

Eat a balanced diet, supplement trace elements and get rid of coffee addiction

It is not easy to change a habit that has been going on for many years. After all, it has established a fixed circuit of automatic operation in the mind, and it has been strengthened through operation over the years.

How can you easily change the habit of using caffeine? Dr. Yang Dingyi suggests reducing the amount of drinking and then making up for the reduction through other habits. For example, maybe have a better breakfast. A good diet is not only to increase the amount of protein, but also to eat more good oils and high-fiber carbohydrates. Natural seeds, such as legumes and nuts, are good sources of plant protein and fat and are suitable for breakfast.

And the most critical nutrients, in fact, elements, especially the supplement of trace elements, its refreshing effect will not be lost to caffeine, and even make the body comfortable and relaxed, open the pulse. Adding the right amount of trace elements can make you concentrate during the day and sleep better at night. After a period of time, unwittingly, the original addiction to caffeine will be replaced.

How to get trace elements?

A very simple way is to drink fresh vegetable juice. Dr. Yang Dingyi stressed the benefits of vegetable juice. Fresh vegetable juice already contains a variety of plants and elements, just like the "rainbow" of natural nutrients. Originally, these ingredients can only be obtained by eating a lot of fruits and vegetables. However, through the simplest and least destructive technology, we can use much smaller vegetable juice to meet the needs of the body.