The Institute of Scientific Information on Coffee (ISIC) has published a report that collects these recent studies related to the effect of coffee for sleep. The authors argue that those who are experiencing a shortage of sleep, it helps to soften the negative consequences of the lack of sleep and cope with short-term cognitive disorders.
So, consumption of 300 milligrams of caffeine (or three cups of coffee) per day can help increase attentiveness, reaction time, accuracy and working memory in the first three days of inclusion. Those who work in the night shift, caffeine improves psychomotor performance and vigilance. In addition, a pair of cups of coffee for shifts is as effective as half an hour holiday. However, as scientists suggest, this may affect the mode and quality of sleep in the future.
Also about 400 milligrams of caffeine - or five cups of drink per day - can be safely used as part of a healthy balanced nutrition. However, pregnant and lactating women are advised to limit the dose to 200 milligrams.
Studies have shown that coffee helps fight drowsiness caused by changing time zones, near passengers traveling to the east. Nevertheless, it is important to carefully choose the time of its admission to avoid the potential exacerbation of insomnia. The report results show that the use of coffee can extend the time required for falling asleep, as well as reduce sleep time and affect its quality. In particular, it reduces the phase of slow sleep.
The effect of caffeine for sleep depends not only on the amount of this substance consumed a few hours before sleep, but also on the number per day, as well as individual susceptibility and consumption habits. Peak plasma compound concentration levels are achieved 15-120 minutes after intake. The effect lasts a few hours, depending on how quickly it is absorbed by the body. It is assumed that those who are sensitive to caffeine should limit the use of coffee six hours before sleep - this will help reduce the impact.
Thus, the researchers described how the drink affects the health and quality of sleep, as well as when and in what quantities it is better to drink it. The author of the report, Professor Renata Rich, summed up: "Caffeine consumes about 80% of the world's population. Its action can last for several hours, depending on how quickly or slowly it is absorbed by the body. "
Source: Naked Science