Coffee It is a must when we start the day, the reason we take a break from working, the accompaniment of the long nights we study and deep conversations. In short, we love coffee! Well, it will quickly refresh your energy. coffee slumberHave you heard of this before?
In this article, we may feel that there is a misunderstanding even when they are used in the same sentence.coffee and sleep" who has not yet found the exact equivalent in Turkish about the duo "coffee day" well "coffee slumber"we're dealing with.
What is Coffee Sleep?
The system in our body works in harmony with the movements of the Sun. Accordingly, molecules called adenosissne, a by-product of the body, bind to receptors in the brain at noon. Binding of adenosisne to receptors in the brain has a slowing effect on neurons. Remember the drowsiness that comes at noon, especially after dinner. Adenosines, which slow down neurons, are responsible for this complacency.
A short nap when the sun is overhead clears the adenosisne molecules from the receptors. This is where coffee comes into play. As you wake up and continue your day, you can drink a small amount of coffee just before your nap to prevent or delay re-binding of adenosisne to the receptors. Caffeine molecules in coffee have a structure similar to adenosisne. When you sleep right after drinking coffee, before the caffeine reaches the bloodstream, caffeine molecules bind to the receptors that sleep clears of adenosisne. In other words, caffeine blocks adenosisne receptors. In this way, adenosisnes that cause drowsiness cannot find a place to bind in the brain and you will feel vigorous for a much longer time after sleep.
Although caffeine is similar in structure to adenosisne, it does not cause drowsiness because it does not initiate intracellular signal reactions.
We can summarize the coffee sleep practice as follows: Taking a 20-30 minute nap after drinking coffee. The reason it gives you energy is because it is a chemical that promotes sleep. adenosiis thought to have an effect.
In other words, sleep is caffeine receptorsIt can increase the effects of coffee by providing the effectiveness of coffee. You may think that drinking coffee will prevent you from sleeping, but keep in mind that it will take some time for your body to feel the effects of caffeine.
How is Coffee Sleep Applied?
The following criteria are very important for coffee sleep: The amount of coffee consumed, the time of sleep, the duration of coffee sleep and how long before sleep at night.
Many experts say that consuming caffeine about 15-20 minutes before a coffee nap is effective. This timing is important because, as we said above, it takes time to feel the effects of caffeine in the body.
"When you sleep for half an hour or more during the day"slow wave sleepYou can fall into a deep sleep called ". Waking up during slow wave sleep ataletiwhat, drowsiness and disorientationcan lead to. Therefore, limiting your coffee sleep to less than 30 minutes is decisive for it to be effective.
The time of your coffee nap is also very important for you to spend your day easily. In a small study, 12 healthy adults were given 400 mg of caffeine, equivalent to four cups of coffee, just before, 3 hours, and 6 hours before bed, and all participants had sleep problems. As a result, if you don't want to have any trouble with your natural sleep cycle, you should have coffee at least 7 hours before your night's sleep.
Finally, attention should be paid to the amount of caffeine consumed. Most studies show that 200 mg of caffeine is the amount you need to wake up feeling more energized, roughly the equivalent of two cups of coffee.
Caffeine gets into the blood in 20 minutes, so you should go to sleep immediately after drinking coffee. Is this not possible for you? Of course, falling asleep in 20 minutes is impossible for many people. Moreover, it is not easy for employees to find a suitable environment for sleeping at noon. But you don't have to sleep to benefit from this application. All you have to do is close your eyes and rest.
In order for the said effect to occur, you must fall asleep without the effect of caffeine. So, you shouldn't drink a whole mug of coffee that will take more than 20 minutes to finish.
For this application, you should not drink coffee by enjoying it for a long time. Remember, after 20 minutes, the caffeine will take its toll on your sleep. You must have gone into sleep mode before this.
Yes, coffee makes us spend the day more productively, but you know what they say; Few decisions, most losses. Take care not to drink more than three cups of coffee a day.
