Coffee lovers must know these 4 tips

Here, experts share four tips for drinking coffee that can help you sleep better.

1. Stop caffeine at the right time

Caffeine blocks the neurotransmitter adenosine, which promotes sleep, explains Dr. Michael Breus, a leading American sleep expert and psychologist.

Although coffee can provide many health benefits, caffeine consumption can affect sleep.

Normally, adenosine builds up in the body throughout the day, helping to signal that it's time to sleep. However, caffeine can disrupt this process.

According to a 2024 study, 99% of caffeine is absorbed within 45 minutes of consumption. But the time it takes for caffeine to stay in the body is quite long, ranging from 1.5 to 9.5 hours.

So when should you stop drinking coffee?

Experts generally recommend cutting out caffeine at least eight hours before bedtime, but this can vary from person to person, explains Dr. Breus. Generally, it's 2 p.m. at the latest, according to the health news site Well And Good.

2. Pay attention to your caffeine intake

Dr. Breus recommends controlling your caffeine intake throughout the day.

According to the Mayo Clinic (USA), you should not consume more than 400 mg of caffeine per day, which means no more than 4 cups of coffee per day.

In addition, it is necessary to take into account the amount of caffeine in tea and soft drinks consumed during the day.

You should not add too much sugar or milk to your coffee, especially if you want to sleep well.

3. Wait 90 minutes before your morning coffee.

According to Dr. Breus, it's best to wait 90 minutes after waking up for your morning coffee, which can help balance hormones.

During the first hour after waking, cortisol levels tend to rise and then fall, known as the cortisol awakening response.

Abigail Hueber, a nutritionist working in Boston (USA), said: This increase and decrease in cortisol is a manifestation of a healthy nervous system and greatly affects the body's immune system.

Delaying coffee intake for the first 90 minutes helps promote the most balanced cortisol awakening response and supports energy levels throughout the day.

4. Limit adding sugar and milk to coffee

Dr. Breus advises against adding too much sugar or milk to your coffee, especially if you want to sleep well. A small 2022 study found that increased sugar intake can negatively impact sleep. Not to mention, too much sugar can also cause inflammation in the body, which can affect sleep, according to Well And Good.

Source: https://thanhnien.vn/nguoi-yeu-thich-ca-phe-nhat-dinh-phai-biet-4-meo-nay-185240615202140305.htm