Tips for drinking coffee without worrying about restlessness or insomnia

Along with its well-known benefits, the caffeine in coffee also has side effects. The good news is that you can make a few small changes to minimize these unwanted effects.

The effects of caffeine in coffee usually last 4-6 hours after consumption, but the body needs more time to completely eliminate it. However, depending on the person, the effects can last longer, up to 12 hours or more, according to Verywell Health (USA).

Caffeine takes a long time to get rid of from the body.

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Who typically 'processes' caffeine faster than normal?

Caffeine is a stimulant, which speeds up the transmission of signals between the brain and the body. It is also considered a diuretic, which increases urine output.

Caffeine is processed by the liver for elimination from the body. The time it takes for the body to break down caffeine can vary from person to person. The half-life (the time it takes for the body to eliminate half of the caffeine) ranges from 2 to 12 hours. There are many factors that can affect how the body processes caffeine, such as:

Genetics : Some people's bodies break down caffeine faster than others thanks to their genes, specifically the CYP1A2 gene.

Smoking : Smokers may break down caffeine more quickly.

Age : Children and older adults often process caffeine more slowly.

Liver health : Caffeine is processed through the liver, so liver problems can slow the rate at which caffeine is eliminated from the body.

Pregnancy : Pregnant women often take longer to break down caffeine, especially late in pregnancy.

Medications : Certain medications, such as birth control pills and some antibiotics, can affect the breakdown of caffeine.

It is possible to eat a light meal to slow down the body's absorption of caffeine.

PHOTO: AI

How to reduce the side effects of caffeine

In addition to the immediate effects of helping to stay awake, increase energy and concentration, caffeine in coffee also has some side effects such as causing restlessness, difficulty sleeping or increasing the number of times you urinate during the day...

Experts say that consuming up to 400 milligrams (mg) of caffeine per day is safe for most healthy adults. If you are experiencing side effects from consuming caffeinated beverages, you can try the following:

• Add more water to ensure adequate hydration.
• Avoid consuming caffeine late in the day.
• Eat a snack to help slow the absorption of caffeine.
• Practice deep breathing to calm your body.
• Gradually reduce your caffeine intake if necessary.
• Avoid consuming caffeine at least 6 hours before bedtime.

Should breastfeeding women drink coffee?

If a breastfeeding woman consumes a beverage containing caffeine, a small amount will pass into breast milk, and the infant's body takes longer to eliminate caffeine.

However, some studies have found that normal amounts of caffeine in breast milk do not usually affect a baby's heart rate or sleep.

Source: https://thanhnien.vn/meo-uong-ca-phe-khong-lo-bon-chon-mat-ngu-185250707172052259.htm