When to drink coffee to sleep better

To ensure thequality of sleep, it is important to avoid caffeine consumption 8-12 hours before bedtime. Even if you can drink an espresso and fall asleep, your sleep quality will be affected.

The ideal time for the last caffeine intake is before/after lunch.

It depends on the dose, but about 25% of the effect of caffeine will be active in 12 hours. It can disrupt the early phase of your night, both the amount of slow-wave sleep (deep sleep) and REM sleep. This will affect your emotional performance the next day.

Slow-wave sleep (deep sleep) is associated with the release of growth hormone, which is important for protein synthesis and tissue repair.

The effect of caffeine largely depends on the type of higher nervous activity and the characteristics of liver enzymes, the speed of detox phases.

The rate of caffeine metabolism is a genetically determined factor. Carriers of a genotype associated with slow metabolism are at risk of developing side effects from coffee abuse (tremors, nervousness, hyperactivity, anxiety). The body does not lie, if it does, please reconsider the amount of coffee or buy decaf. Modern processing methods make it possible to keep your decaffeinated coffee almost just as tasty

The gene CYP1A2 is responsible for caffeine metabolism. It's a little complicated now, but you can get the idea: it's one of the cytochromes P-450. All from the cytochrome group are responsible for the metabolism of drugs, alcohol, aflotoxins, tobacco, and their own hormones. Cytochromes CYP 1A2, 3A4, 2D6, 2C9 are responsible for the metabolism of more than 60% of drugs. And if they are busy doing something else, constantly removing something from the body, it becomes hard to remove coffee as well. Or they'll start eliminating coffee instead of something more important.

To summarize:

◾️it is better to stop drinking coffee at least 8 hours before bedtime

◾️consider limited consumption or decaf if there is a distinct reaction to coffee

◾️minimize consumption if there are hormonal disorders (sexual, thyroid)

◾️minimize consumption if you are taking prescribed pharmacotherapy

And yes, coffee increases the secretion of gastric juice.

It has a lot of antioxidants: chlorogenic acid, caffeic acid, various polyphenols with tannins, and trigonelline with a capillary-protective effect (restores small vessels if you drink coffee in small quantities)