Maybe your habit extends to drinking coffee in the afternoon or you drink soda at dinner.
And as a result, you wake up later thinking about where you went wrong instead of falling asleep.
Rob M. van Dam, an epidemiology and nutrition researcher at the National University of Singapore, explains when to consume caffeine wisely, what it has too much, and what to know why it affects each of us. Different people
This interview has been condensed and edited for clarity.
CNN: How do we know when it’s time to stop drinking coffee during the day so that we can get a good night’s sleep?
Rob van Dam: It looks like a simple question. Unfortunately, there isn’t a single answer. And that’s because people react very differently to caffeine.
If you experience shaking, feeling restless, or your heart rate is changing, you may be drinking too much caffeine. And similarly, it can interfere with a good night’s sleep.
You might want to say “Okay, let’s try to cut down on caffeine and not drink after a while in the afternoon and see if it will improve my sleep habits.” How much caffeine and when to drink it
CNN: What factors affect our response to caffeine?
From the dam: Your lifestyle makes a difference. For example, people who smoke burn caffeine in their liver about twice as fast. If you’re a smoker, it’s likely that you can drink caffeine later and still be fine in terms of sleep.
But there are other factors.For example, if you take the birth control pill as a woman, the caffeine metabolism takes twice as long. It could be that you could drink caffeine in the evening and still sleep well, then you start taking the pill, and you might see that you can’t sleep anymore.
Genetics also play a role, as some people have variants in the genetic code that affect the enzymes in the liver that metabolize and eliminate caffeine. This can also make you burn slower or faster.
CNN: How much caffeine?
From the dam: In general, associations such as the US Food and Drug Administration recommend keeping caffeine at 400 milligrams per day or less. If you look at a regular 8-ounce coffee with about 100 milligrams of caffeine, that’s up to four cups of coffee a day.
Another recommendation is to not exceed 200 milligrams per sitting. Even if you drink four cups a day But you also don’t want to drink four cups at once – that’s too much for the body to burn for most people, at least.
CNN: Is caffeine for everyone?
From the dam: Caffeine refreshes you a bit and makes you more alert. This is especially helpful for people with regular jobs. For example, if you have to drive a lot at night, or if you are in the military and you have patrol duty. But nothing happened for hours.
But not everyone wants it. You may have enough energy or get enough sleep with which you can spend the day without caffeine.
And there’s no reason to drink if you don’t want to. Because even if you like the taste of coffee But you can always have decaffeinated coffee, and nothing’s wrong either.
CNN: Is caffeine safe?
From the dam: Recently, people have been very concerned about caffeine related to cancer risk, cardiovascular risk, or other health outcomes, and research on the subject is very reassuring. By now, coffee is probably one of the most studied beverages.
So if you are enjoying coffee, you are enjoying caffeine, and you can consume it in moderation and you don’t have any negative effects, you don’t need to worry too much about the health effects of coffee or caffeine.