What is your morning ritual to start a new day? I would choose to drink a cup of coffee to empower my day. A cup of coffee improves our alertness and helps us overcome fatigue and drowsiness, giving you an energetic start to your perfect day. If you are the same person, which types of coffee drinks would you like to enjoy? Black coffee, espresso, mocha, cappuccino, latte, macchiato…, and so on. I prefer black coffee and use Arabica beans, the plain coffee with nothing added. It could taste the original aroma of coffee beans. After enjoying it, I am ready to face the challenges of my life and start a good day.
As we know, drinking coffee for a short period can increase work efficiency and cognitive ability by caffeine which ingredient of coffee. Caffeine is a central nervous system activator chemically similar to the neuromodulator adenosine. And caffeine can binds to adenosine receptors in the brain, blocking the effects of adenosine, with the side benefit of allowing dopamine and epinephrine to flow more freely. That can make emotional progress and clear thoughts. That is the reason why we feel excited after drinking coffee.
The adenosine concentration will gradually increase when people are awake during the day. At night, when the concentration reaches a certain level, it will inhibit the cell activity of the basal forebrain and make people sleepy. As said before, caffeine blocks the effects of adenosine, so the body does not feel tired. ”Once caffeine wears off, you get a very high level of sleep pressure, and you have to pay it back,” Dr. Blackshaw said. We can not get rid of accumulated fatigue and the underlying sleepiness forever by drinking coffee.
As work got busier and the workload increased, I also increased my coffee. Do you know how much coffee one should drink? I used to consume three cups of 16 ounces of coffee each day. If we assume the caffeine content of a 16 oz (480ml) coffee is about 145 milligrams. There are 435 milligrams of caffeine. And multiple studies have found that a daily caffeine intake of up to 400 milligrams is safe. Even if only exceed a little more every day. It still takes too much caffeine consumed for a person in a day. There is a distinct feature that happens to me without drinking coffee. I felt tired and unable to start work in the afternoon or evening meantime anxious about not drinking. Fortunately, I did not get insomnia or other unpleasant side effects such as gastric distress, diarrhea, and dehydration. I fall asleep soon every day.
Then I experienced fatigue and trouble concentrating. I realized I needed to cut down on my caffeine and try to limit the dose of caffeine. First of all, I replaced drinks in the afternoon and evening. Drink more water or lemonade with ginger juice or herbal tea like chamomile tea, peppermint tea, and osmanthus tea. Owing to the biological half-life of caffeine being seven to nine hours, if you have a bunch of coffee in the morning, it will be gone by bedtime. But, if you drink it all day long and load up, you may not metabolize caffeine before bed. It is best to drink it before 2 pm.
Additionally, ingesting caffeine can stimulate the secretion of cortisol. Overexposure to cortisol with the long-term activation of the stress response system increases the risk of anxiety and depression. Cortisol levels start rising at around 5 am and reach a peak around 8 am. When the concentration of cortisol is high, it will reduce the refreshing effect of caffeine. Drinking coffee is not such effective for refreshing at this time. You must drink more coffee to refresh yourself. Therefore, the best drinking coffee time is 9 to 11 am because when cortisol begins to decline slowly. Not all people react to caffeine in the same way, so if you are feeling some of the negative symptoms of the substance, like insomnia or anxiety, which is an issue, please do not be afraid to scale back or cut off your coffee intake.
Gradually I knew the right amount of coffee for myself. Besides, I adjust my own pace of life and habits. I can still enjoy my coffee without nervousness now.
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