How to drink coffee in accordance with circadian rhythms
THE MOST POPULAR STIMULANT
The main substance contained in coffee is caffeine. Caffeine tops the list of the most commonly used psychoactive substances, the so-called stimulants. We all take caffeine into our bodies to a greater or lesser extent.
Although caffeine is most often mentioned in connection with drinking coffee, we also absorb it from other sources. It is found in tea, chocolate, energy drinks and cola drinks. Like other stimulants, caffeine works by temporarily improving both physical and mental functioning.
CAFFEINE AS A CURE FOR FATIGUE
The magic of miraculously overcoming fatigue when drinking coffee lies in the fact that caffeine is able to bind to receptors in our brain. Commonly, adenosine attaches to these receptors . Who is this adenosine? It's an organic compound that is produced in our bodies during the day. The higher the amount of adenosine we have, the more tired we feel.
For good sleep and trouble-free falling asleep, we need to have enough adenosine in our bodies. We certainly don't need to talk about the importance and benefits of sleep. However, we don't have time to sleep during the day. What to do about it? Have a coffee!
BLOCK FEELINGS OF FATIGUE
After drinking coffee ,caffeineseeks out theexact place where adenosine would bind. Itbinds to these receptors instead. That way, the adenosine doesn't get there and can't tell the body to go take a nap.
Compared to adenosine, caffeine has the opposite effect. It works like the hormone cortisol. Instead of feeling tired, it encourages the body to be active. This substitution of adenosine for caffeine is, apart from the irresistible taste of coffee, the reason why it is so popular, especially on a working day.
THE RIGHT DOSE OF COFFEE
As with everything, there is a well-known saying about caffeine: "everything in moderation". After all, even water itself, which is the basis of life, can become harmful or even toxic if we drink too much of it. In 2007, California held a water-drinking contest. A woman managed to drink over 7 litres of water in a relatively short period of time. She died of water intoxication shortly after the competition. Her body just couldn't handle that much water.
With each substance ingested and each individual is individual as to how that person will react and what amount they can tolerate. It works the same way with caffeine. Someone who metabolizes caffeine well can indulge in, say, 6 coffees a day. Those who have problems with caffeine will have one coffee at most.
HALF-LIFE OF CAFFEINE
Thetime at which we drink coffeeis also related to the intake of caffeine so that it is beneficial to humans . Since caffeine prevents adenosine from binding to brain receptors, we must also consider the time limit, i.e. when we can still enjoy a cup of coffee without problems.
In general, caffeine is known to take 4-6 hours, again depending on the uniqueness of each person's body, for the body to metabolize it. This means thatafter drinking coffee, caffeine will prevent adenosine from attaching to brain receptors for up to 6 hours. During this time, adenosine will not affect us by making us feel tired, which can be undesirable in the evening.
COFFEE AND GOOD SLEEP
Think about your quality sleep and estimate your ideal time for your last coffee based on when you go to bed and how you handle caffeine. However, after this time limit, you can still indulge in the taste of coffee. Simply choose decaffeinated coffee for your afternoon sipping . You'll have your afternoon coffee siesta and ensure a good night's sleep at the same time.
In addition to decaffeinated coffee, there is another option that allows you to have your coffee later in the day. This is CBD oil. This natural hemp extract can counteract the stimulant function of caffeine. Like caffeine, it can bind to brain receptors. This means that we will enjoy our coffee, we will be focused, but not as "energized" as after drinking coffee alone without the use of CBD oil.
CAFFEINE DURING THE DAY
If we can generally determine thetime of our last cup of coffee, unless we use one of the tips described above, it isbetween 2 and 4 pm. Is there even an initial threshold? As we have described the sleep cycle is controlled by adenosine. Its counterpart that naturally results inhuman activity is the hormone cortisol.
THE EFFECT OF CAFFEINE AND CORTISOL
Cortisol is dubbed as the stress hormone. Itis secreted into the body from the adrenal glands precisely in stressful situations to activate the body and prepare it for standby. Just as adenosine lulls us to sleep, cortisol starts our body off in the morning hours.
If drinking your morning coffee is the first thing you do when you wake up, your body may become accustomed to this mode. You activate yourself with caffeine and therefore cortisol production will seem unnecessary. Unlike the continuously released cortisol, caffeine is only a stimulant. Its pronounced effect on the body is temporary.
MORNING CUP OF COFFEE
This is what typical coffee mornings look like: right after the alarm sounds, you prepare your coffee with your eyes still glued shut. While sipping it, you get ready for work. Then the caffeine kicks in and you feel absolutely energised, your heart is pounding and you're unfocused to the point of distraction. You get to work and gradually the caffeine's power begins to wane.
In this respect, it seems advantageous toconsume caffeine gradually. Sipping a cup of coffee throughout the morning isn't very practical and who can resist drinking it right away, such a treat. It's not a bad idea to take inspiration from the French tradition of drinking Café au Lait. I mean, coffee and milk forbreakfast.
BULLETPROOF, BULLETPROOF COFFEE
Milk, or more precisely the fat in milk, directs the absorption of caffeine. By drinking coffee with added fat, for example a cappuccino made with whole milk, your body will get a dose of caffeine, but it will be released gradually.
In this sense,Bulletproof Coffee has become avery popular drink . You prepare a classic black coffee. You grind your freshly roasted coffee, pour it into a dripper (or other coffee makingutensil) and pour it according to your recipe. You can also use espresso from your coffee machine. Finally, add a bit of butter to the finished coffee. Alternatively, you can use coconut oil. There is much more fat in butter or oil than in milk. This is why such "fatty" coffee is an ideal breakfast option.
A NAP AFTER COFFEE? IDEAL!
However, the best way to fight off fatigue is to use acombination of sleep and coffee. How is this possible, you ask, when caffeine does inhibit sleep? Since even caffeine takes time to "kick in", it is possible to use this time to fall asleep. After drinking coffee, suddenly nothing changes with our body. Theonset of the effects of caffeine comes after about 30 minutes.
It follows that if we have a coffee and then take a nap, we will break down our adenosine stores naturally - by sleeping and we will gain extra energy thanks to caffeine. Unfortunately, we can't use this miracle combo very often. However, if the opportunity arises to take a break, so to speak, for an afternoon nap, make the most of it with coffee.