How to fight fatigue? A well-timed coffee can help
Did you dance last night at a fancy party? Are you worried? Woken by the relentless drilling of the neighbours? In that case, you'll be figuring out how to survive the next day without signs of fatigue. The ideal solution is to have a cup of coffee. After all, caffeine can suppress fatigue, jump-start you and give you the energy you need. But you need to know how to work with it properly.
Caffeine and its action in the brain
Caffeine is one of the most widely used psychoactive substances, so-called stimulants. It enters the body not only by drinking coffee but also from other sources. It can be found, for example, in tea and chocolate. Like other stimulants, caffeine can temporarily improve physical and mental functioning.
The main advantage of caffeine is that it can bind to receptors in the brain that adenosine normally attaches to. Adenosine is an organic compound that makes your brain send you the signal that you are tired. To prevent fatigue, you need to occupy key places in your brain with caffeine, which can get you active.
Correct timing is key
To counteract fatigue, caffeine needs to be introduced into the body at a specific time interval. The maximum concentration of caffeine in the blood occurs roughly 30-45 minutes after drinking a cup of coffee. However, it remains in the body for up to 8 hours. Therefore, it is important to know when you can have your last coffee. If you had a coffee in the evening just before going to bed, you might not fall asleep at all. Generally speaking, you should have your last coffee between 2pm and 4pm. However, it all depends on how your metabolism works.
If you have a plain coffee right after you wake up, you'll probably feel energized immediately. But caffeine is just a stimulant whose effects soon wear off. That's why you may already feel tired when you get to work. The best way to fight fatigue is to consume caffeine gradually in the morning. However, this doesn't mean you have to sip a cup of coffee throughout the morning. Just put milk in your coffee. The fat in the milk directs the absorption of caffeine and it will be released into the body gradually.
Coffee + sleep = the best combination against fatigue
It's true! If you need to fight off fatigue, have a coffee and go to bed for about 20-30 minutes. Since caffeine needs some time to "prime" the body, you can use this time for a short nap. By taking a nap, you'll break down your adenosine stores naturally, plus get an energy boost from the caffeine. However, don't stretch out your sleep time. If you sleep for 30 minutes, your body is in REM sleep, from which it simply wakes up. After this time, however, you will go into a deep sleep phase, which is harder to wake up from and can make you feel even more tired.
How many coffees a day is enough?
To make the most of the benefits of coffee without worrying about the risks, the European Food Safety Authority recommends a maximum daily dose of 400 mg of caffeine for an adult. What is the right number of coffees per day? Roughly 5-6 cups of good quality espresso. However, it is good to remember that caffeine tolerance is an individual matter and the recommendations given are only general. However, some studies suggest that an average of 3 cups of coffee per day reduces the risk of cardiovascular disease, stroke or type 2 diabetes.
However, too much caffeine can cause insomnia, anxiety, or raise blood pressure. If you maintain a sensible coffee intake, you don't have to worry about insomnia.
The faster your metabolism, the faster your body will break down caffeine. You can boost your metabolism by doing sports, for example. At home, the easiest way is to work out with your own weight, for which you don't need any equipment. If you like the fresh air, running is ideal, for which you only need running shoes and some sportswear.