Coffee

Coffee vs. Sleep

For many, coffee is an essential part of the day. It gives you energy (though it can be short-lived), improves focus, and can even offer health benefits. But what exactly does coffee do in your body, and how does it affect your sleep? In this blog post, we delve into the science behind caffeine, its effects on your body and brain, and how you can drink coffee "smartly" to support your sleep and health.

What Does Caffeine Do to Your Body?

Caffeine is a natural stimulant that works primarily by blocking the action of adenosine. Adenosine is a neurotransmitter that builds up in your brain throughout the day and makes you drowsy. By blocking adenosine, caffeine keeps you alert and energized. But that's not all:

• Cortisol production : Caffeine stimulates the production of cortisol, also known as the "stress hormone." This hormone helps you stay awake, but high cortisol levels can cause long-term stress and sleep problems.

• Dopamine boost : Caffeine increases dopamine release, which improves your mood and focus. This is one of the reasons coffee gives you a mental boost.

While these effects can be helpful, it's important to understand how long caffeine stays in your body and how to use it wisely.

The Half-Life of Caffeine

Caffeine's half-life—the time it takes your body to reduce the amount of caffeine in your blood by half—is on average 5 to 6 hours. This means that if you drink a cup of coffee at 4:00 PM, there will still be a significant amount of caffeine in your system at 10:00 PM. For some people, the half-life can be even longer, depending on genetic factors and your metabolism.

This explains why drinking coffee in the late afternoon or evening can disrupt your sleep. It's therefore advisable to avoid caffeine within 8 hours of bedtime.

Why You Should Wait 1.5 Hours After Waking Up to Drink Coffee

Many people reach for a cup of coffee immediately after waking up, but that's not ideal. Here's why:

• Morning cortisol spike : Your body naturally produces cortisol in the morning to wake you up. Drinking coffee immediately afterward unnecessarily raises your cortisol levels, which can lead to increased tolerance to caffeine and increased stress. This can lead to a dependency on coffee.

• Breakfast first : Coffee on an empty stomach can irritate your stomach and disrupt your digestion. It's better to eat a nutritious breakfast first and then enjoy your coffee about an hour and a half after waking up.

The Health Benefits of Coffee

Coffee doesn't just have downsides; it also offers some impressive health benefits, provided you drink it in moderation and choose high-quality coffee.

1. Supports your brain

Caffeine stimulates dopamine and improves focus, helping you be more productive. High-quality coffee free of pesticides and mycotoxins also prevents your brain from being overloaded with harmful substances. The result? A clear mind and more energy.

2. Rich in antioxidants

Coffee contains polyphenols and soluble fiber, which serve as food for beneficial gut bacteria, such as bifidobacteria. These antioxidants help reduce inflammation in the gut and support a healthy microbiome.

3. Less inflammation, more protection

The polyphenols in coffee have anti-inflammatory properties and protect your body from free radical damage. However, be aware that an excess of polyphenols can inhibit the absorption of plant-based iron. Iron from animal sources, such as liver, is less affected, so keep eating that liver!

Caffeine and Genetics: Why It Differs from Person to Person

Not everyone processes caffeine the same way. This is due to genetic variations in the CYP1A2 gene, which is responsible for caffeine breakdown in the liver. Some people metabolize caffeine quickly and can drink several cups of coffee without any problems, while others are more sensitive and may experience anxiety or sleep problems after just one cup.

Want to know how your body processes caffeine? A DNA test can provide insight into your genetic predisposition and help you better tailor your caffeine intake to your personal needs. But believe me when I say, if you have a genetic predisposition to caffeine sensitivity, you'll know the difference ;)

Coffee can be a valuable addition to your daily routine, provided you use it correctly. It offers numerous health benefits, such as improved focus, reduced inflammation, and support for gut health. However, to avoid disrupting your sleep, it's important to drink coffee in moderation, not too close to bedtime and not immediately after waking up.

Listen to your body, discover what works for you, and consciously enjoy your cup of coffee. This way, you'll get the most out of both your day and your sleep!