Coffee is a popular drink worldwide for its stimulating effect and multiple benefits. However, poorly consumed, it can disrupt sleep, increase stress and even decrease cognitive performance. So what is the best time to drink coffee and what are the rules to follow to get all the advantages without the disadvantages? Answer thanks to the expertise of Dr. Emilie Steinbach, (aka @thebraingutstistist on Instagram) author of the book “Your optimized health” (marabout editions).
Why not drink his coffee too early?
In the morning, our body naturally secretes cortisol, a hormone that helps wake up and feel alert. In addition, the accumulation of the messenger of fatigue (adenosine) is minimal, even non -existent upon waking. Drinking coffee from leaping the bed is therefore not optimal. Ideal? Wait between 9 a.m. and 11 a.m. when cortisol level decreases, to fully enjoy the stimulating effect of coffee. In addition, this will allow you to benefit from the effect of caffeine in the early afternoon, a critical period when most of the individuals feel the most fatigue.
When should you stop?
If coffee boosts energy, it can also disturb sleep if it is consumed too late. It is recommended to stop any caffeine after 2 p.m. to avoid prolonged excitement that would harm sleep. For people slowly eliminating caffeine (including certain women under contraception), this threshold can even be advanced at 11 a.m.
Good practices for optimal consumption
Here are some recommendations to benefit from the positive effects of coffee without its disadvantages:
- Do not drink coffee when I : it is preferable to consume it after breakfast to avoid digestive irritations;
- Favor moderate consumption : 1 to 3 cups of long coffee or 1 to 4 short espressos per day are sufficient to improve concentration without negative effect;
- Gradually replace if necessary : For those who wish to reduce their consumption, alternate with decaféini or green tea can be a good strategy.
The effects and precautions to take
Caffeine acts by blocking adenosine receptors, a neurotransmitter responsible for the feeling of fatigue. Result: increased vigilance and a feeling of dynamism. However, it also stimulates adrenaline production, which can increase heart rate and blood pressure. Excessive consumption can cause stress, digestive disorders, anxiety or tachycardia.
Who should limit their consumption?
Some people must be particularly vigilant with coffee: individuals with cardiovascular disorders, anxiety, digestive problems, as well as pregnant or lactating women. Likewise, children and adolescents should avoid caffeine, their nervous system being more sensitive to its effects.
How to optimize your coffee consumption?
A reasonable consumption is between 100 and 300 mg of caffeine per day, the equivalent of one to three cups of coffee. To avoid tolerance and maximize its effects, it is advisable not to consume it daily at higher quantities. Those who wish to reduce their consumption can do so gradually, removing a cup per week and alternating with decaffeinated coffee.
Caffeine -free alternatives
For those looking for the comfort of a hot drink, less coffee, alternatives exist: green tea and matcha offer softer stimulation, while chicory and rooibos allow you to savor a hot drink without caffeine at all.
By adopting these good practices, you can fully enjoy the benefits of coffee while avoiding its undesirable effects.