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How long does caffeine work in your body, and how can you avoid the nasty side effects?
Caffeine is a substance many people take daily that can have positive effects such as alertness, improved ability to concentrate and higher energy levels. But how long does caffeine actually work? And do you know how much caffeine is found in coffee? In this article, we will discuss how you can enjoy a nice cup of coffee without experiencing unpleasant side effects. Too much caffeine can lead to unpleasant side effects such as insomnia, fatigue, stress and headaches. To avoid these side effects, it is important to be smart about your caffeine intake. In this article, we discuss 3 common complaints associated with caffeine intake and what you can do to prevent them.
1. Insomnia
Caffeine can negatively affect your sleep when you drink coffee late in the day, for example. Because caffeine makes you feel alert, it can make it difficult to fall asleep. If you still have caffeine in your blood stream while sleeping, it can cause you to be less likely to get into a deep sleep , making you less rested when you wake up.
How long does caffeine work in your body?
Caffeine is absorbed into your blood after only 4 minutes. For many people, this is also quickly noticeable. Caffeine levels in your blood then peak after about 60 minutes, and can remain stable for up to several hours after that. After 6 hours, half of the caffeine is out of your blood. However, it takes 10 hours for all the caffeine from that one cup of coffee to completely break down. Keep in mind that the more caffeine you ingest, the longer it takes for your body to break down.
However, if you find that you are highly sensitive to caffeine, it is therefore wise not to consume beverages high in caffeine at least 10 hours before you go to sleep.
2. Stress and restlessness
The feeling you can get when you drink a lot of coffee in a short period of time can be very unpleasant. This is a dangerous trap especially when you drink coffee for its positive effects such as alertness and ability to concentrate. In fact, too much coffee can have a very counterproductive effect. To avoid this, it is helpful to keep in mind how much caffeine is in coffee and other caffeinated beverages. Adults are advised to stick to a maximum of 400 mg of caffeine per day.
Beverage | Content | Caffeine content |
Coffee | 150 | ~120 mg |
Tea | 150 | 20 – 60 mg |
Red Bull | 250 ml | 80 mg |
3. Lower energy levels
It may go against your first instinct, but coffee can most definitely cause lower energy levels. This is because coffee blocks adenosine. When you are awake, the levels of adenosine in your body increase until this eventually causes you to become sleepy in the evening. The caffeine in coffee prevents adenosine from being absorbed by the assigned receptors in your brain. However, the production of adenosine does not stop. This can cause you to suddenly become very tired when the caffeine begins to wear off. Some advice to avoid this is to stick to no more than 400 mg of caffeine per day, alternate each cup of coffee with a cup of water, and drink your first cup of coffee an hour after you wake up.
Ways to reduce stress
Is quitting caffeine not helping you feel less stressed? Then you can always try other options. It is often a matter of finding what works for you; after all, everyone is different and relaxes with different things. Below are some things that might help you relax and sleep better: 1. Sports
According to research, sufficient exercise helps to reduce the stress hormone cortisol. This can take any form, whether it’s walking, running, swimming or at the gym. Note that exercising right before bed will actually make you sleep worse! So exercise during the day and do a sport you enjoy, but not less than three hours before bedtime 2. Seek warmth
Seek warmth. Heat helps the body relax, which is why people generally go to the sauna a lot. A hot bath, or a nice long hot shower can also help. Even bathing in the sun helps the body relax! 3. Take magnesium
Magnesium is involved in several processes in the body, including nerve impulses in the brain. Therefore, if you have a lot of stress or do a lot of sports, you need more magnesium. According to research, magnesium bisglycinate, for example, helps with relaxation and a better night’s sleep.
All in a row
- Stick to the prescribed guideline of 400 mg of caffeine per day.
- Alternate each cup of coffee with a glass of water.
- Have your first cup of coffee an hour after you get up.
- Do not drink coffee until 10 hours before bedtime if you suffer from insomnia.
- Try relaxing with magnesium, exercise or a hot bath