Can caffeine replace adequate sleep?

We have always heard that caffeine can disrupt sleep, but health experts believe that consuming enough caffeine can repair and clear brain tissue. help. So if you want to sleep well, do not ignore the effect of caffeine. Today at BingMag we want to examine the effect of caffeine on sleep quality.

BingMag.com Can caffeine replace adequate sleep?

We have always heard that caffeine can disrupt sleep, but health experts believe that consuming enough caffeine can repair and clear brain tissue. help. So if you want to sleep well, do not ignore the effect of caffeine. Today at BingMag we want to examine the effect of caffeine on sleep quality.

Caffeine and its function in our body

BingMag.com Can caffeine replace adequate sleep?

If you lack sleep, caffeine can keep you awake enough to get the job done right. In a study of participants' learning, memory, and cognition, groups who did not sleep through the night were asked to perform a series of tasks related to time and place. Researchers found that caffeine consumption in a group increased concentration.

Researchers believe that caffeine can play a positive role in some cases. "We've found that sleep deprivation in any case can disrupt things, and caffeine helps people prevent the disorder," Kimberly Fan, an associate professor in psychology at Michigan State University, said in a press release. Do as usual. Of course, caffeine consumption has had little effect on research participants.

Caffeine may help us stay awake and focus on what we are doing. But it can not prevent the error. This is even more dangerous when the sensitivity of the work increases. For example, surgeons who have to stay up all night can not be sure that caffeine consumption does not cause errors during surgery.

"Given the effects of caffeine on the body, it is better when We lack sleep and have consumed caffeine and do not do important tasks such as driving or working with heavy machinery. Because then we can not notice our mistakes and act cautiously. "There is a general rule that says do not go to important and sensitive things when you are drowsy."

The effect of caffeine consumption on sleep

BingMag.com Can caffeine replace adequate sleep?

In one study, a group of people who stayed up overnight were given a placebo and others 200 mg of caffeine. This amount of caffeine is equal to two cups of coffee. The results showed that lack of sleep eliminates "conscious attention" and the person loses the ability to do things that require attention. This indicates the need for adequate sleep for workers and people doing sensitive work.

Dr. Anthony Popolo, RexMD Telemedicine Chief Medical Officer, says: Caffeine can help you "Eliminate boredom and lethargy in the afternoon, but it can never be a substitute for a good night's sleep." Adequate sleep is even more important for people who sleep in crowded environments or for long periods of time. For example, it is essential for physicians and truck drivers to get enough rest to be fully conscious while on duty. A balanced balance between life and work can produce better results in every way. Know the needs of your body and if you need more rest, be sure to rest. "The more caffeine blocks the secretion of adenosine, the more the neurotransmitter responsible for causing the feeling of tiredness tries to do so," says Powell Sara, founder of the Sleepline Institute. He explained that during deep sleep, body tissues are repaired and the brain categorizes and archives its information. When you are in the REM phase of sleep, certain neural connections are made that can stabilize your memories. Coffee or energy drinks can never be a good substitute for sleep because they do not cause any of the things that happen to the body during sleep.

Waking up with caffeine does not mean waking up

BingMag.com Can caffeine replace adequate sleep?

Researchers say caffeine in coffee can counteract the effects of alcohol on the body, but that does not mean full consciousness. . Caffeine can only mask the symptoms of drowsiness, but it is only complete rest that can calm the brain and relieve fatigue. Coffee is a poor alternative to sleep, and consuming too much, 400 mg a day or more, can interfere with sleep. Coffee is good for starting the day and eliminating numbness after sleep, but if consumed in excess, it reduces sleep time and causes you to have sleep disorders.

It has sometimes been observed that caffeine consumption Leads to fatigue and drowsiness. The reason for this is the accumulation of adenosine in the brain. This chemical controls the sleep-wake cycle, and disruption of its secretion leads to an incomplete sleep-wake cycle. Sleep hygiene People who consume caffeine regularly are at risk. Caffeine leads to a lack of sleep and as a result you spend the next day feeling drowsy. Also, regular consumption of caffeinated beverages makes the body resistant to its effects. In this case, even if you increase your intake, you can no longer eliminate your drowsiness.

"Caffeine also has benefits for the body," says Fan. "It stimulates the central nervous system and increases alertness and energy." This means that caffeine consumption can improve motivation and performance in some activities and reduce the time to react and respond to stimuli. Evidence shows that low caffeine intake helps reduce anxiety, but if consumed in high doses it can increase anxiety and even cause hand and body tremors.

Caffeine does not make you creative

BingMag.com Can caffeine replace adequate sleep?

Coffee increases concentration but does not stimulate creativity. A study of 80 participants found that caffeine consumption affected convergent thinking (problem-solving skills) but did not affect divergent thinking (idea-creating skills). Caffeine also has an effect on memory power and only relieves a little sadness.

Be careful with caffeine

Based on the relationship between stimulation and function, caffeine, which is a It is a strong stimulant, it can stimulate the ability to work or exercise in people and eliminate the effect of fatigue in doing that work. Of course, this effect is temporary, and with increasing caffeine consumption, this irritability does not increase.

The effect of caffeine on each person's body is different

The amount and type of effect of caffeine on each person's body It depends on his genetics. Some people have a rapid metabolism of caffeine and some do so very slowly. Doctors believe that the determining factor in this effect is the CYP1A2 gene. Studies on this gene show that excess caffeine in the body of people with slow metabolism can be fatal!

To understand the effect of caffeine on your body, you need to know it better and the symptoms that occur after caffeine consumption. You are paying attention. Some people do not have any problems drinking 6 cups of coffee a day, but others can only drink 1 cup of coffee. It all depends on your body's genetics and metabolism, and you should be aware of it.

If you feel numb, nervous or can't sleep at night after drinking coffee, it may be because caffeine is a substance. Not a good stimulant for you. However, you can use a small amount of coffee a day as a performance enhancer. In fact, there is no evidence that caffeine prevents creativity, but what we do know is that we should not consume too much caffeine in the hope of boosting creativity.

How much caffeine should we consume?/h2>

BingMag.com Can caffeine replace adequate sleep?

As I said, caffeine has a different effect on each person's body and we can not have a definite amount as a fixed Determine the right amount of caffeine. In addition to coffee, caffeine is found in tea, soft drinks, chocolate, energy drinks and medicines. Therefore, we may consume large amounts of caffeine daily without knowing it.

Excessive caffeine consumption in children and adults can cause anxiety, palpitations and fatigue, and may even make you feel bored after consuming it. The experience of some people shows that caffeine also has a diuretic effect, which can be annoying for some.

Of course, caffeine is a basic ingredient in some special diets, such as the diets of professional athletes and sports teams. It is essential in the day. Even the world's most famous basketball teams have announced that by adjusting the amount of coffee they consume, they can keep their energy levels high and exercise easily.

Unknown antioxidants in coffee

Doctors believe that Apart from caffeine, other substances in coffee may improve the overall function of the body. It is possible that the antioxidant properties of polyphenols in coffee have a positive effect on this performance. Coffee is rich in polyphenols. This chemical enhances athletic performance, improves the level of exercise-induced reactive oxygen species, and improves the synthesis of nitric oxide in the blood. Of course, no one still knows the true effects of coffee antioxidants, and research is underway. Improve people's performance in sports, new research shows that caffeine dissolved in coffee and drinking it can also have significant positive effects. Also, research on the effects of caffeine consumption on sleep and wakefulness has shown that its consumption can only keep a person awake but does not compensate for the night. Caffeine has no effect on consciousness and does not prevent errors. Do not forget that caffeine in coffee and energy drinks has no effect on people's creativity.

This is only for education and information. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: healthline

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