First things first: How exactly do coffee, tea, energy drinks or other caffeine sources impact us overall?"Caffeine can temporarily increase alertness, help concentration and improve mood. It can also help in pain relief," Dr. Dustin Scheinost, Ph.D, BS, assistant professor of radiology and biomedical imaging, biomedical engineering, statistics and data science at Yale School of Medicine, tells us. "For example, some over-the-counter migraine medications contain a combination of standard pain relievers (aspirin and acetaminophen) and caffeine. There is some evidence that mild caffeine use is associated with reduced risk of degenerativebrain diseases."
According to Dr. Jamey Maniscalco, Ph.D, neuroscientist and founder of Manifest Wellness, caffeine also increases dopamine activity (which can improve your mind, increase your motivation and just generally make you feel good), releases norepinephrine (which can help sharpen your attention and concentration) and stimulate the release of acetylcholine (which can improve verbal and working memory).
That all sounds glorious, right? Still, we should all proceed with some caution, because we're all different and so are our brains, bodies and individual reactions to caffeine. You can have too much of a good thing, and it can reverse the benefits.
The Coffee Hack Brain Experts Say Can Help Boost Focus and Energy
It's all about the timing, and other experts pretty universally agreed with Dr. Kaylor: While most people start sipping their java just minutes after waking, it may actually be better for them to wait a bit."There are two times that caffeine are beneficial and both of these times depend on the natural flow of your circadian rhythm (basically, your internal 24-hour biological clock)," Dr. Rohrscheib says. "While most people prefer to consume caffeine upon awakening, clinical research has shown that consuming caffeine from mid to late morning is most beneficial."
Other experts agree. Dr. Maniscalco tells Parade, "Most people wake up with a natural surge in cortisol, a hormone that helps us feel alert and regulates our energy. This surge, known as the Cortisol Awakening Response (CAR), typically peaks about 30 to 45 minutes after you wake up. If you consume caffeine during this window, your body is already producing its own 'natural espresso,' and adding more stimulation can be redundant or even counterproductive."Related: Does Coffee Hydrate You?
Because everyone and their schedules are different, your mileage may vary with this. Dr. Akkerman says to ask yourself these questions regarding timing your caffeine intake:
When are you most active?When is your blood pressure the lowest?Do you work a night shift or a day shift?"Caffeine has a half-life of six hours, which means that half of the caffeine you consume at 3 p.m. is still actively influencing your circadian rhythm and sleep opportunity at 9 p.m.," Dr. Perlmutter advises. "Generally speaking, cutting out caffeine consumption around 2 PM is a good idea to protect quality sleep. Some people are more sensitive to caffeine and should consider stopping consumption earlier in the day. Those with anxiety, jittery symptoms or issues with gastrointestinal sensitivity may want to be more careful with caffeinated beverages."
Related: The Mid-Morning Habit Neurologists Are Begging You to Never, Ever Do
Sources:
Dr. Ella Akkerman, MDDr. Leah Kaylor, Ph.D, MSCPDr. Jamey Maniscalco, Ph.DDr. Chelsie Rohrscheib, Ph.DDr. Dustin Scheinost, Ph.D, BS Read More Details
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