Caffeine acts quickly, and many people notice the effects already within a few minutes, which persist until the substance is completely metabolized.
How much time is required for caffeine metabolism?
Caffeine has a half-life of about 5 hours. The peak action of caffeine in the blood for about 15-45 minutes of consumption. Most people notice the strongest effects during this time, many during this period feel nervous, needing urination and sudden bursts of energy. These symptoms usually disappear when caffeine begins to break down.
As the body becomes resistant to caffeine over time, people who consume it regularly can barely notice its effects. However, for those who are very sensitive to caffeine, effects may persist for several hours or until the next day.
How long does the effect last?
There is no set time limit. The duration of caffeine depends on the dose and personal factors, including age, body weight and how sensitive a person is to caffeine.
Caffeine is found in beverages:
- coffee and coffee drinks such as espresso, latte, and cappuccino;
- black, green and white tea;
- most soft drinks;
- energy drinks.
Even decaffeinated coffee contains caffeine, and people who are sensitive to it should avoid it.
Caffeine can also be found in food:
- chocolate and products containing it, such as cocoa;
- Guarana seeds;
- some protein and energy bars;
- drinks and powders for preliminary training.
Caffeine is also a common ingredient in diet pills and over-the-counter headache medications, including Excedrin.
How much caffeine is in each product?
The amount of caffeine in foods such as coffee and tea varies, but the American Academy of Sleep Medicine indicated the following figures:
- – 226 grams of boiled coffee – 95 mg of caffeine;
- – 28 grams of espresso – 64 mg of caffeine;
- – 455 grams of energy drink – 158 mg;
- – 340 grams of soda – 45 mg;
- – 50 grams of milk chocolate – 9 mg of caffeine.
Caffeine and breastfeeding
People are usually warned not to use caffeine during pregnancy, as this can be dangerous for the mother and baby.
Although these risks are reduced after birth, caffeine can affect a breastfed baby. Even a small amount of caffeine can be transferred through breast milk, so anyone who is breastfeeding should limit their caffeine intake before feeding.
In one study, it was found that regular consumption of caffeine by the wet nurse has virtually no effect on sleep characteristics in children older than 3 months. However, a large amount of caffeine can make children fussy and irritable. It can also lead to problems with regular sleep and other negative consequences.
The doctor recommends that there should be a couple of hour breaks between caffeine intake and breastfeeding.
How does caffeine affect sleep?
The overall effects of caffeine can last throughout the day. It can lead to a decrease in the quality of sleep and its disturbance, depending on the sensitivity of the person and the amount of consumption.
Most adults can safely consume 200-300 mg of caffeine per day, and only exceeding this amount can lead to problems with sleep.
If someone suspects that caffeine intake provokes sleepless nights, they should reduce their consumption until they determine the amount that is acceptable to them. It may also help to practice relaxing bedtime techniques, such as yoga or breathing exercises.
Caffeine can be a useful stimulant, but excessive consumption can mask major sleep disorders. People who need coffee or tea to wake up in the morning may unwittingly compensate for sleep problems.
Develop a regular sleep schedule by going to bed and waking up at about the same time every day. It can help the body regulate itself and reduce the need for morning “stimulants” such as caffeine.
Caffeine side effects
People will quickly understand when they consume too much caffeine. Remember the following symptoms:
- – nervousness;
- – stomachache;
- – diarrhea;
- – fast or irregular heartbeat;
- – accelerated breathing;
- – insomnia;
- – anxiety;
- – sweating;
- – irritability;
- – anxiety attacks.
People with kidney or liver disease may find their health deteriorates when they consume caffeine. In some cases, caffeine can increase the feeling of fatigue.
Like other drugs, a person can become addicted to caffeine, and without using it can lead to symptoms of failure.
Symptoms of caffeine failure:
- – general fatigue;
- – irritability;
- – muscle pain;
- – nausea or indigestion;
- – state of “defocus”;
- – headaches or migraines;
These symptoms can be eliminated if the person starts to use caffeine again. If the plans completely abandon its use, the symptoms usually disappear within a few days.
When a person who regularly consumes a large amount of caffeine, sharply refuses it – there may be more serious symptoms of failure. Instead, it is better to gradually reduce your caffeine intake until it is eliminated without symptoms.