Coffee is a popular morning pick-me-up and mid-afternoon refreshment, but it must be enjoyed in moderation. Too much coffee during the day could upset your digestion, disrupt your sleep patterns, and affect your overall health. In this article, we’ll tackle questions like: “When should I have my last coffee if I don’t want to disrupt my sleeping schedule?”, and “What are the risks of having one too many coffee during the day?”.
Most health authorities recommend a daily consumption of no more than four cups of coffee per day for adults, for the moderate consumption of caffeine. Any more than this can lead to increased levels of caffeine consumption and potential side effects. Since caffeine is a natural stimulant, it is absorbed quickly and its effects can last four to six hours.
In general, start drinking coffee very early or very late in the day can interfere with your sleep. For example, if you drink coffee first thing in the morning, the effects of the stimulation can last long hours until early afternoon. As a result, it is recommended that you finish your last cup at least 6 hours before you go to bed, to prevent any disturbances in your sleep cycle.
Professionals such as doctors advise that it is especially important to avoid drinking coffee in the late afternoon and evening hours. It is also best to finish drinking coffee a few hours before exercising. Drinking coffee late in the day can trick the body into a state of alertness, interfering with relaxation at night.
In general, if you enjoy a cup of coffee after 3:00 pm you have to consider how long the effects of the caffeine will last, and the potential risk of increased caffeine consumption. Concerning caffeine intake, some experts claim that it is better to consume the majority of your daily caffeine intake in the morning to make sure your body can handle it. If you start drinking coffee later in the day, you run the risk of consuming too much caffeine in too little time.
At the end of the day, it boils down to personal preference. Caffeine affects everyone differently, so you need to pay close attention to how your body reacts to caffeine when you decide when to have your last cup. Keep in mind that each person has a unique sensitivity to caffeine.
Coffee’s impact on sleeping habits
It is well known that too much caffeine can interfere with getting a good night’s sleep. In addition to having your last cup of coffee several hours before going to bed, managing the amount of caffeine you consume during the day is another key factor for preventing any interference with sleep. Drinking more than two cups of coffee before 2 p.m. can disrupt your sleep pattern.
Therefore, you should make sure to avoid drinking coffee late in the afternoon. Try to stick to two cups a day before noon and then have any additional cups after lunchtime. Avoiding caffeine after 3 p.m. is highly recommended if you tend to have difficulty sleeping.
If you’re having trouble getting to sleep, consider all the coffee you’ve had throughout the day. While you may have enjoyed coffee when waking up, a warm, non-caffeinated beverage before bed may replace it. Warm beverages such as decaf, herbal teas, chamomile teas, etc. can relax the body and help you ease into sleep.
Even if you aren’t going to bed soon, caffeine consumption in the late afternoon and evening can decrease your daily energy levels, making them difficult to recover. Just remember that drinking coffee through the day is a personal choice, so try to adjust and find the best schedule for you.
Coffee’s impact on athleticism
It is generally advised that those involved in competitive sports, or other forms of athletics, should not consume coffee after noon. The stimulant effects of coffee can create anxiety and irregularities in blood pressure and heart rate that could interfere with optimal performance.
However, depending on the intensity of your exercise routine, it is also important to take into account the timing of your coffee consumption relative to your activity and understand how it influences your energy levels during and after your workout.
There are advantages to drinking a cup of coffee before and during exercise. According to some researchers coffee intake during perform- ance can increase your focus and performance. If you drink coffee before exercise, it will last long enough to provide energy boost, however the drinking of coffee during performance can also be beneficial.
If you do decide to drink coffee before taking part in intense physical activity, it is recommended that you consume no more than two cups of coffee, and that you wait two hours before starting your workout. Even better, consider drinking coffee after you finish your workout, as this can be a great way to restore your energy and improve feelings of alertness.
Coffee’s impact on anxiety
When consumed beyond moderation, coffee can cause or increase symptoms of anxiety. English doctor’s Thomas Sydenham and Richard Blackmore described caffeinism as a distinct variable comorbid with anxiety disorders in the 17th century. Despite the fact that the severity of a caffeinism-caused disorder is difficult to measure, daily caffeine consumption of more than 400 mg has been associated with increased risk of anxiety and insomnia.
The psychological effects of coffee can vary greatly, depending on the individual. Those who are sensitive to the stimulatory effects of caffeine may feel overwhelmed and overwhelmed by its effects, while those who are less sensitive to this stimulant may feel invigorated and able to focus more easily. It is recommended that those already struggling with anxiety exercise moderation and sensitivity when consuming coffee.
In addition, when taken in moderation and timed correctly withing your schedule, coffee can also be seen as an ally for those with anxiety. Employing caffeine for anxiety relief can work for some individuals in cases of moderate anxiety, when taken in appropriate amounts. However, it is not recommended for any severe anxiety problems or for those taking anti-depressants.
Coffee’s impact on gut health
In addition to its potential impact on sleep, athletics, and anxiety, coffee can also influence the health of your digestive system. Many studies have pointed out a link between drinking coffee and heartburn, stomach ache, and indigestion. Thus, it is recommended not to finish your day with a hot cup of joe.
In contrast with popular belief, coffee does not dehydrate your body, as long as you also drink plenty of water to counterbalance the diuretic effect of caffeine. Nonetheless, drinking too much coffee before going to bed can disrupt your gut microbiome, as the caffeine can increase the general acidity levels in your stomach. Therefore, if you do drink coffee in the evening, it is important to have it at least two hours before you go to sleep.
Coffee could be a useful tool at times, in its own way. But keeping track of your personal intake of caffeine and timing it correctly is essential if you want to keep it useful and beneficial in the long run. So, if you are a coffee drinker, make sure to pay attention to the timing of your last cup of coffee and to take note of how your body reacts to caffeine throughout the day.
Coffee’s impact on heart health
Coffee is an important source of antioxidants, which are compounds that protect your cells from free radicals and harmful toxins. However, this doesn’t mean that taking more coffee is beneficial for your heart health. In fact, too much coffee can cause adverse heart effects.
The latest recommendations from the American Heart Association, state that consuming no more than three to five cups of coffee a day can reduce your risk of heart disease. However, taking more than that amount may increase your risk for developing heart arrhythmias, high blood pressure and other cardiovascular health problems.
When it comes to coffee and heart health, the timing of when you drink your last cup could make all the difference. Caffeine can stay in your system for up to six hours and the effects tend to be more pronounced when taken late in the day. Thus, it is recommended to limit coffee intake to no more than three to four cups per day and finish your last cup no later than 3 o’clock in the afternoon.
Additionally, if you are feeling lightheaded after consuming coffee, it is best to try and drink decaffeinated coffee or herbal tea, as this can help reduce the symptoms associated with coffee consumption.
Coffee’s impact on other conditions
Although coffee consumption is generally beneficial, people who take certain medications should take caution when drinking coffee. It is important to mention that these effects depend on the type of medication and individual reaction, but certain types of medication may reduce levels of caffeine in the body, and even make it harder to digest. Therefore, it is always important to ask your doctor which type of beverages and food you should be consuming when taking specific medications.
In addition, pregnant women should also take extra care while drinking coffee, as this can have an effect on the baby’s growth and development. It is generally recommended that pregnant women do not consume more than 200 milligrams of caffeine per day. This amount of caffeine is equal to one to two cups of coffee, depending on the strength of the brew.
Overall, adjusting your coffee-drinking habits to suit your lifestyle and body’s needs may have a positive impact on your daily energy levels, sleep patterns and overall health. Making sure to finish your last cup several hours before your daily afternoon nap or before the onset of early evening fatigue can ensure that you will not suffer from the potential negative effects.
