The guardian caffeine

The stimulant caffeine is a well-known remedy for tiredness and concentration problems. Here you can find out what effect caffeine has on our body, how it has a lasting effect on sleep and why symptoms of tiredness are reduced by consuming caffeine.

Table of contents

1. The pick-me-up caffeine
2. What is caffeine?
3. How does caffeine work?
1. Effect & Dosage
2. effect on the psyche
3. effect on the body
4. Positive properties of caffeine at a glance
5. side effects of caffeine
6. Caffeine & Sleep
7. Conclusion / Tips on caffeine consumption

1. The pick-me-up caffeine

A cup of coffee is a popular first aid against morning lethargy or the tiredness of the classic midday slump. But not only in the form of coffee, but also in cola, tea, energy drinks and chocolate, many people rely on the "pick-me-up" caffeine and its invigorating effect in the fight against fatigue and acute lack of performance. But what exactly is caffeine and how does its well-known effect occur in our body?

2. What is caffeine?

Caffeine is a naturally occurring chemical compound, a so-called alkaloid, which is found in the leaves, seeds and fruits of numerous plant species. Here, caffeine functions as a natural defense against pests, for example in coffee and cocoa beans, tea leaves or parts of the guarana or kola tree. Due to its stimulating effect on the human organism and nervous system, caffeine is also referred to as a psychoactive substance. Particularly popular in the form of coffee, cola, tea or energy drinks, caffeine is the most commonly consumed remedy for acute fatigue and concentration difficulties worldwide. In addition to numerous positive and invigorating effects, the active ingredient can also have a negative effect on the body and psyche, especially if the dosage is incorrect, and can also directly affect our sleep.

3. How does caffeine work?

duration of action and dosage

Caffeine is absorbed by our bodies through digestion in the form of food or beverages and enters the bloodstream, where it begins to take effect after around 15 to 30 minutes. The different effects of caffeine are particularly evident in our brain and central nervous system, usually last for several hours and then slowly wear off. How quickly our body breaks down the caffeine we ingest depends on various factors, such as our age, weight or general state of health. The average half-life is between three and five hours after consumption. A noticeable effect can be seen from a single dose of around 100 - 200 mg and also depends on the form in which the caffeine is consumed.

effect on the psyche

Caffeine is widely known for its stimulating effect on the central nervous system. The substance is similar to the body's own neurotransmitter adenosine and is able to occupy and block the adenosine receptors in the brain. Adenosine is a component of the energy carrier ATP and is released when we use up too much energy. It is then responsible for signaling tiredness and thus protecting the nerve cells from overexertion. However, caffeine is able to block this tiredness signal, so that symptoms of tiredness can be reduced and our nerves continue to work at full speed.At the same time, caffeine also promotes the production of the happiness hormone dopamine and the stress hormones adrenaline and noradrenaline. Dopamine facilitates the transmission of nerve signals, while adrenaline and noradrenaline increase blood flow and blood pressure, thereby improving concentration and performance in the brain.

In this way, caffeine reduces feelings of fatigue and in turn supports mental alertness and alertness, while at the same time stimulating nerve function and promoting a positive state of mind. Various studies also show that moderate caffeine consumption can also have a positive effect on long-term memory and improve our brain's ability to store information.

effect on the body

Caffeine not only affects our brain, but has numerous effects on the entire organism. For example, it stimulates digestion and increases intestinal movement, accelerates heart rate, metabolism and our breathing. And our blood pressure and body temperature also rise after consuming the popular substance. As a result, caffeine also affects our general body function and physical well-being and can not only improve our athletic performance but also help relieve headaches and migraines.

4. Overview of the positive properties of caffeine

• Reduces fatigue and promotes alertness

• Increases concentration and attention

• Has a positive effect on the brain's storage capacity & long-term memory

• Stimulates the cardiovascular system & digestion

• Increases physical performance, e.g. by accelerating heart rate, metabolism and breathing
  

5. Side effects of caffeine

As is often the case with caffeine, the saying "the dose makes the poison" also applies! In a single dose of up to 200 mg (about two cups of coffee) and a daily dose of less than 400 mg (equivalent to about four cups of coffee), caffeine is generally considered safe for adults. However, an overdose can have a number of negative consequences and be harmful to health in the short and long term. The side effects of excessive caffeine consumption include headaches, inner restlessness and irritability, digestive problems or circulatory problems. Consuming too much caffeine, especially too late, also disrupts our sleep by making it take longer to fall asleep in the evening and reducing the length and quality of sleep.

Danger: The body can get used to a regular intake of caffeine, which is why the noticeable effects can weaken over time or serious withdrawal symptoms such as headaches, nausea, mood swings or increased fatigue can occur. It is therefore best to ensure that caffeine consumption is moderate and that you do not exceed the recommended daily dose.

6. Caffeine & Sleep

Due to its stimulating and invigorating effect, caffeine can prolong the time it takes to fall asleep, reduce sleep quality and shorten the overall length of sleep. It blocks the body's own tiredness signals and leads to increased nerve activity, which prevents us from being able to relax sufficiently, wind down and sleep peacefully, especially in the evening. In addition, the psychoactive substance is able to increase the production of the sleep hormone melatonin and shift our sleep-wake rhythm.Scientific studies have also shown that increased caffeine consumption before sleep can affect the brain’s ability to recover. deep sleep phases reduced and the sleeping through the night Caffeine can not only make our sleep less restful, but can also promote sleep deprivation and, as a result, lead to more tiredness during the day. Find out in this Article also explains how our diet and individual nutrients can affect sleep.

Tip: Make sure that your daily dose is not too high and, ideally, avoid foods containing caffeine four to six hours before going to bed so that the stimulating effect wears off and the caffeine can be sufficiently broken down before the night's rest period.

7. Conclusion / Tips on caffeine consumption

• Enjoy in moderation! For an adult, up to 200 mg at a time and up to 400 mg of caffeine per day are considered safe. Rule of thumb: maximum 5.7 milligrams of caffeine per kilogram of body weight per day

• Avoid caffeine from the afternoon or in the last four to six hours before going to bed, because although caffeine is an effective stimulant for acute fatigue, it is not a substitute for healthy sleep habits

• The caffeine from coffee, tea or energy drinks works at different speeds in our body. For example, a high sugar content in Softdrinks lead to a faster absorption of the substance into the brain, while the effect of the caffeine (theine) in tea unfolds more slowly but also lasts longer

Best regards and see you soon!