![]() ![]() 18 Any more than this may lead to side effects such as increased heart rate or anxiety. ![]() It is commonly accepted that 400mg of caffeine per day is the accepted safe level – this roughly equates to four cups of coffee or two energy drinks. The importance of maintaining healthy habits with caffeine What these scientific findings show is that if you want to enjoy the beneficial effects of caffeine, how much and how often you consume is very important. 16įinally, consuming coffee during the day causes a reduction of the main metabolite of melatonin the next night, which is a mechanism that interrupts sleep. If you’re drinking tea or coffee with added sweeteners, you’ll experience an energy slump or ‘sugar crash’ once the glucose leaves your system. There’s also the chance that it’s not the caffeine that’s making you tired at all. 14 If the fluid loss isn’t addressed (by drinking water), you could become dehydrated, which may cause feelings of tiredness. When consumed in large doses, caffeine can have a diuretic effect. This means that as the caffeine wears off, there’s a build-up of adenosine waiting to bind to its receptors – when this happens, it can cause sleepiness. The first is that while caffeine might block the brain’s adenosine receptors from receiving adenosine, it doesn’t actually prevent its production. There are several possible reasons for this. ![]() Some people have reported feeling tired a short while after drinking coffee. 11 This means that if you consume 100mg of caffeine (around the average found in a cup of coffee 12), 5 hours later you could still have up to 50mg in your system. It reaches its peak level in your body between 30-60 minutes, and has a half-life ranging from 3-5 hours. 10īecause of its quick absorption, you’ll feel the effects of caffeine very quickly. 9 How long does caffeine stay in your body?Ĭaffeine is quickly absorbed into your body, with 99% of the chemical being absorbed within the first 45 minutes. In addition to this, a wide-ranging study discovered that moderate coffee consumption is associated with a 21% reduction in cardiovascular disease, as it contains bioactive compounds with insulin-sensitizing and anti-inflammatory effects. It also activates neural circuits that cause your adrenal glands to produce more adrenaline, which results in a burst of energy. 6Ĭaffeine is an adenosine receptor antagonist – it works by blocking the adenosine receptors in the brain, which helps prevent you feeling tired and also increases dopamine production. Since the body produces adenosine through mental and physical exertion, it accumulates more and more adenosine throughout the day, which explains why you become increasingly sleepy. Put simply, adenosine is a sleep-regulating molecule – it binds with the A1 receptor in your brain, resulting in muscle relaxation and sleepiness. It counteracts fatigue due to the way it interacts with the body’s adenosine receptors. How caffeine works on your bodyĬaffeine is the world’s most consumed psychoactive compound 5, and is found naturally in plants such as tea and coffee. 4 This begs the question – how much is too much? Understanding how caffeine works on the nervous system can help you make informed choices about the amount you consume, so that you can get the stimulant benefits without consuming too much. However, an excess of caffeine can result in side effects such as an increased heart rate and difficulty concentrating. 2 There’s even research to show that drinking tea can help boost convergent creative thinking. 1Ĭaffeine has a reputation for being a stimulant that helps to wake you up by boosting alertness and aiding cognition – endurance athletes, for example, have reported that it enhances their performance and improves focus. These hot beverages both contain caffeine, a chemical that acts as a stimulant to the central nervous system. One of the most common ways to wake up in the morning is with a cup of tea or coffee. ![]()
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