Let’s Discuss a Bit About Coffee. Caffeine, and What Insomnia Has to Do with It?

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As far as the timing of caffeine is concerned, I recommend that you completely stop caffeine consumption from 2:00 p.m. / 3:00 p.m. If you like to drink coffee in the afternoon, it’s best to switch to a decaffeinated alternative from 2:00 p.m. onwards. You wonder why so early in the day? Caffeine has a long half-life, between 6-8 hours. This means it can take up to eight hours for half of the caffeine to be metabolized by your body. Having coffee at 2:00 p.m. can prevent you from falling asleep at 10:30 p.m.

Caffeine tolerance

Caffeine tolerance

The more caffeine you consume, the less effective it will be at waking you up. This can make you need more caffeine and make you more prone to negative side effects such as insomnia, tumors, and ultimately adrenal fatigue. If you’re a coffee junkie who can’t stand to part with the taste and ritual of coffee drinking, switch to decaffeinated coffee in the afternoon – this will avoid caffeine tolerance and stress for your adrenal glands. However, CBD, THCP, and Delta 8 are the perfect cannabinoid to consume to treat insomnia, depression, among other disorders.

Caffeine addiction, caffeine withdrawal, caffeine overdose

Caffeine addiction

Caffeine is a drug. And as with any other drug, there is a risk of addiction. Caffeine addiction is common among people with insomnia and other forms of sleep deprivation. The need for caffeine puts you in a vicious circle: Caffeine disrupts your sleep and makes you more dependent on caffeine – which makes it all the more difficult for you to fall asleep the next night. Breaking the cycle of addiction to caffeine can help your sleep, leaving you less tired and more focused during the day.

Caffeine withdrawal

You want to reduce your caffeine consumption. Great! How do you avoid the negative effects of caffeine withdrawal? Habit dropping can indeed lead to some fairly intense, uncomfortable withdrawal symptoms, including:

  • Headache
  • fatigue
  • irritability
  • Difficulty concentrating
  • Flu-like symptoms: muscle pain, nausea and vomiting

Here are a few tips for smart ways to reduce caffeine:

Track your caffeine intake. Spend a week consuming caffeine like you normally do and keep a very accurate record of everything you ingest that contains caffeine.

Start reducing the caffeine gradually. In the first week you reduce your caffeine intake by about 40 mg a day – that’s the rough equivalent of about ½ cup of coffee, or a little more than 30g of dark chocolate. First, watch out for your late-night caffeine consumption, such as B. in the late afternoon, or the cup of coffee after dinner. Make sure to replace the caffeinated drink with something else, such as: B. decaffeinated tea.

Keep reducing your daily caffeine consumption by the same 40 mg per week until you reach your new goal.

Other tips to help you reduce caffeine levels:

  • Don’t forget to consider ALL of your sources of caffeine. This includes chocolate and other desserts (e.g. iced coffee, tiramisu), drinks, snacks and medication.
  • Have your most caffeinated drinks early in the day and gradually switch to lower-caffeine products and then decaf coffee as the day progresses. Morning coffee, black tea at lunchtime, and herbal tea in the evening are a good place to start.

Caffeine overdose

Is it possible that there is already a caffeine overdose?

Caffeine overdoses are rare, but they can happen. According to scientific estimates, the amount of caffeine required to trigger an overdose is 5g-10g (5,000mg-10,000mg). However, there have been a small number of deaths from caffeine in recent years, particularly among younger people.

I encourage all of my clients, especially those trying to break a heavy caffeine habit, to switch from a coffee break to a sun break. Light is a powerful mental stimulant. Natural exposure to light can increase energy, focus, productivity, mood, and attention span. Research suggests that exposure to natural, outdoors, may cause increased alertness. Afternoon light exposure has been shown to be as effective as taking a short nap in improving some of our cognitive skills.

Sufficient direct sunlight can have many health benefits, including increasing vitamin D levels. It can strengthen your sleep-wake cycle and help you stay more alert during the day and sleep deeper and better at night.

Instead of going to the coffee cart or vending machine in the afternoon, change your routine and treat yourself to a 10-minute dose of sunlight.

The benefits of caffeine

Caffeine is not your enemy! Well thought out and consumed in moderation, caffeine can bring a number of benefits to mental and physical health. Studies suggest that caffeine can reduce the risk of various types of cancer, as well as lower the risk of heart disease, stroke, and type 2 diabetes. Caffeine can also reduce the risk of depression. There is also evidence that caffeine may help protect against neurodegenerative diseases such as Alzheimer’s and Parkinson’s.

Good news for exercise enthusiasts, caffeine can help exercise by increasing calorie burn and reducing muscle pain after exercising.

Caffeine also helps with mental performance. It has been shown to improve memory and reaction time, and increase cognitive flexibility. – our ability to switch the train of thought between topics –

Try a Napuccino (Nap)

The idea: combine a moderate amount of caffeine with a short nap. Sounds good right? It’s a great trick in case you have to stick it out for a long day but don’t want to overload your caffeine levels. Thats how it works:

Have an espresso and lie down immediately afterwards for a short 20-minute power nap. (Make sure you don’t sleep any longer. Set a timer or alarm.)

Why this works: While you are napping, your body reduces adenosine, the substance that builds up throughout the day and makes you sleepy. (Remember, caffeine fits perfectly into this receptor in the brain.) The caffeine blocks the build-up of adenosine and then wakes you up when the stimulant effects kick in.

Do not use the napuccino more than twice a week. If you feel like you need it more often, you most likely just need more sleep.

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