When should you drink the last coffee of the day? New research has found an answer

Many start their day with a cup of coffee in order to wake up and start moving the day, but a recent study found that too much caffeine consumption later in the day can significantly affect sleep, even if you drank it relatively early.

Researchers from the Department of Sleep Medicine at the University of Edinburgh who conducted research on the subject found that the effect of coffee on sleep can last up to six hours before you go to bed. The lead author of the study, Renata Riha, explained that a decrease in caffeine intake starting six hours before bedtime may help reduce the effect on a person’s wake-up and sleep cycle.

But there is also good news for their coffee addicts: the authors of the study found that drinking coffee after awakening can help concentration and alertness. This is especially true for shift workers who are forced to adapt quite often to a new sleep cycle.

Coffee beans (Photo: PR abroad)

Our biological clock works according to external signs such as the times of darkness and light and is also based on genes that affect its speed. Because the genes of each of us are different, so too is the activity of the biological clock different from person to person, even though the salient trends that most of us experience are similar.

The purpose of the biological clock is not just to determine when we will go to sleep and wake up. This mechanism trusts the synchronization between all the biological processes in our body. Each tissue and organ in the body has its own “biological clock”, so the body can control measures such as blood pressure, temperature and hormonal activity, similarly in each of the cells and in perfect synchronization.

Previous research has found that consuming 300 mg of caffeine per day (equivalent to three cups of coffee) can help improve the cognitive responses of the brain in the first three days of poor sleep. In alleviating the short-term cognitive deficits created due to lack of sleep.Although it may help night shift workers immediately, the researchers say it will likely have a negative impact on sleep quality and its duration later on.

Some people may be more sensitive to the effects of caffeine. The amount of caffeine consumed also provides different results. The authors of the study show that 75 mg of caffeine increases attention, concentration and alertness. However, coffee drinkers can still enjoy up to 400 mg as part of a healthy balanced diet while being active.

“Caffeine is consumed daily by about 80 percent of the world’s population, often due to its benefits in promoting alertness and concentration,” Riha said in a press release. “Its effects can last for several hours, depending on how fast, or slow in others, it is digested in the body.”

“According to her, anyone who finds that drinking coffee later in the day disrupts his sleep patterns is advised to switch to drinks with a low amount of caffeine or decaffeinated coffee in the afternoon and evening,” Riha concludes.


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