What do experts say about evening coffee with friends?

What are the risks of drinking coffee at night?

If you're prone to insomnia or anxiety, drinking coffee at night could be a problem. Dr. Sarah Schlichter, a registered dietitian and nutritionist based in the US, explains that coffee "can increase alertness and anxiety," due to its ability to increase levels of the stress hormone cortisol. Caffeine can contribute to disrupted sleep, especially when consumed too close to bedtime, according to Real Simple magazine.

Having coffee with friends at night is a habit of many people.

Caffeine can interfere with sleep by making it harder to fall asleep. Research has also found that caffeine slows down our body clocks. These effects can reduce total sleep time. Caffeine can also reduce the amount of deep sleep that is important, according to the American Academy of Sleep Medicine (AASM).

Caffeine's effects can occur even when consumed earlier. Research shows that consuming caffeine 6 hours before bedtime reduces total sleep time by 1 hour.

Why does caffeine interfere with sleep?

Caffeine acts as an “adenosine receptor antagonist.” Adenosine is a substance that promotes sleepiness. Caffeine blocks adenosine receptors, which takes away the feeling of sleepiness.

Caffeine starts to affect the body very quickly. It reaches its peak blood level within 30 to 60 minutes. It has a half-life (the time it takes for the body to eliminate half of the caffeine) of 3 to 5 hours. Any remaining caffeine can stay in the body for a long time, according to the AASM.

Caffeine can contribute to disrupted sleep, especially when consumed too close to bedtime.

What is the latest time to have coffee?

According to Dr. Schlichter and research published in the Journal of Clinical Sleep Medicine , you should stop drinking coffee six hours before bedtime. For example, if you go to bed at 10 p.m., stop drinking caffeinated coffee no later than 4 p.m. for the best sleep, according to Real Simple .

It is best to avoid caffeine in the late afternoon and evening.

However, Dr. Schlichter admits, some people are less sensitive to caffeine than others and may therefore still sleep well after their evening coffee.

Source link: https://thanhnien.vn/chuyen-gia-noi-gi-ve-cu-ca-phe-buoi-toi-cung-ban-be-185230507145833072.htm