Dr White

How to properly use coffee to boost your energy

By Dr White

 


Want to use coffee to refresh to see the right time

Think about it, are you used to dry a cup of coffee when you are sleepy?

Wrong!

Want to use coffee to refresh, you have to drink before the sleepy!

Why? Let's first look at how people get sleepy.

Our daily work consumes energy and our body produces some daze - adenosine. It is the source of sleepiness.

As working hours continue to increase, adenosine more and more, and will bind with the receptors on the brain.

Then the idea of sleepiness prevention is clear, blocking adenosine and receptor binding

As it happens, coffee has a psychotropic agent - caffeine. The structure is very similar to adenosine, so it can occupy the receptor before adenosine, leaving adenosine with no "bed space" to stare at.

Adenosine can not bind to the receptor, the brain does not receive fatigue signals, so we can continue to mental.

Generally about 45 minutes after drinking coffee, 99% of the caffeine starts to work, with a half-life of about 4 hours.

This means that between 45 minutes and 4 hours after drinking coffee, there is a constant supply of caffeine to provide a refreshing effect.

Want more refreshment Sleep immediately after drinking coffee

"Coffee + nap" is not only theoretical, but also backed by research. And it also has a cute scientific name - coffee nap.

A study published in Clinical Neurophysiology compared five scenarios:

  1. Napping for 20 minutes
  2. 200 mg of caffeine + 15 minutes of nap
  3. 15-minute nap + 1 minute of bright light
  4. Napping 15 minutes + washing the face
  5. No nap

The subjects were asked to work on the computer for 15 minutes before the nap and then for an hour after the nap.

It was found that the subjects who consumed caffeine + naps had the best relief of subjective drowsiness.

In addition, a study published in Sleep also showed that caffeine + naps were more effective than coffee and naps alone in increasing alertness and improving the performance of night shift workers.

Don't get too obsessed with coffee It can really create tolerance

Studies have found that chronic caffeine intake increases adenosine receptors.

In other words, tolerated, the price of sobriety has increased! One cup of coffee used to be enough, now it takes two or three to work.

If this is already happening, let's hold off, A word of warning, caffeine is not only present in coffee, like tea, cola, energy drinks are present.

Coffee should be refreshing It is best not to add sugar

This is also an often overlooked coffee refreshment tip.

The Starbucks medium caramel macchiato has a whopping 33 grams of sugar.

You may be happy and excited when you first drink coffee with a high sugar content, but the insulin in your body will quickly come out to help you lower your blood sugar.

The sudden drop in blood sugar can make you feel sleepy and sometimes accompanied by symptoms such as lack of concentration and dizziness.

A 2019 meta-analysis of 31 studies found that eating sugary snacks can cause fatigue in less than an hour.

If you're counting on coffee for a pick-me-up, add less sugar or go for no sugar at all!




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