Finally, the amount of caffeine consumed before a coffee nap appears to impact its effectiveness.
Thesis on coffee intake and sleep
Most research suggests that mg of caffeine — about two cups of coffee — is the approximate amount you need to feel more alert and energized upon waking 4 , 5 , 8. Though the logic behind coffee naps seems plausible, research to support the claims that they increase energy more than naps or coffee alone is limited. A similar study in 10 people determined that those who took mg of caffeine before sleeping for less than 15 minutes felt significantly less drowsy during their two hours in a driving simulator, compared to the control group 9.
Another small study showed that taking mg of caffeine followed by a minute nap is more effective at improving energy and performance in computer tasks than napping plus face washing or exposure to bright light 5.
Lastly, additional research suggests that consuming caffeine and taking naps together increases alertness and energy during night work more than caffeine or sleep alone 8 , More research is needed to assess how liquid coffee before naps improves energy and alertness upon waking. The dose of caffeine used in most studies is equivalent to approximately two cups of coffee.
Consuming this amount of liquid coffee likely has the same effects as taking caffeine pills before a nap, but has not been tested. Furthermore, drinking coffee with added sugars or flavors before sleeping may decrease the effectiveness of a coffee nap — black coffee is a healthier option.
Finally, excessive caffeine intake can cause restlessness, anxiety, muscle tremors and other issues in some people. Caffeine may also disrupt sleep if consumed less than six hours before bed 7. Most health experts agree that up to mg of caffeine a day — the equivalent of about four cups of coffee — is safe for most people 11 , Remember this recommended maximum daily caffeine intake if you increase your coffee consumption to start taking coffee naps.
Coffee naps may increase energy more than coffee or sleeping alone, though research to support this effect is limited. Coffee is the biggest source of antioxidants in the diet. It has many health benefits, such as improved brain function and a lower risk of serious…. Getting quality sleep is one of the best things you can do for your health. Healthy protein sources are lean meats, fish, chicken, beans and lentils.
The best carbohydrate choices are fruits, vegetables and complex carbohydrates that are high in fiber such as whole grain breads and pasta, sweet potato, and brown rice. Now you need to choose your fats. This is a tricky one. Actually, your body needs healthy sources of fats to function well. If your breakfast is a yogurt, sprinkle some nuts on top and eat a fruit with it. If your lunch or dinner is a salad, use olive oil as a dressing or include some nuts or avocado.
Thesis on coffee intake and sleep
You do not want your body to starve. When you starve, you cannot concentrate and you are likely to perform poorly or distract yourself with social media, emailing and other time sinks.
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In addition, you will not lose weight the healthy way either, because when you starve your body breaks down muscle tissue in addition to fat. To prevent being hungry followed by possible binge-eating , bring some healthy snacks with you to work nuts, fruits, yogurt so you can get over the mid-morning or mid-afternoon low quickly. We have all heard that drinking water is important for staying hydrated and flushing out toxins. If you drink a lot of water it also helps you to stay satiated.
However, studies have shown that drinking water prior to your meals will increase your feelings of fullness try to drink your water half an hour before or after your meals. However, drinking water during meals is not recommended as water dilutes digestive juices and interferes with the digestion process. So, if you want to maintain a healthy weight and absorb your nutrients, drink water minutes prior to each meal. As a side note coffee, juices and sodas are not substitutes for water.
In fact, they will make you thirstier, and can lead to weight gain watch out for the caramel mocha lattes with the extra whipped cream, and the fruit shakes that are really high in sugar.
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I know, this is the complete opposite of the SAD diet, which consists of a small breakfast if there is a breakfast at all , and a very rich dinner. However, eating a hearty breakfast has been shown to help people lose weight and reduced the risk of heart disease and diabetes. Eggs, greek yogurt, turkey bacon and even dinner leftovers such as chicken or fish will give you protein.
If you cannot eat in the morning, at least have a protein shake and some fruit. Be careful with protein shakes as they can have lots of sugar. Choose a protein shake that is low in sugar and does not contain many processed ingredients. Also, do not rely on protein shakes as your primary fuel source. Drink protein shakes sparingly, at most 1 or 2 a day, and mix in some fruits or vegetables and even ground flax seeds for extra nutrition and fiber. Controlling caffeine intake is a sensitive subject. Some people will give up dessert before they give up caffeine.
For many people it is not possible to get out the front door without having some caffeine in their system, or if they do they go straight to the coffee shop. Behavioral and Side Effects of Caffeine. Behavioral and Side Effects of Caffeine Length: words 5. Open Document Click the button above to view the complete essay, speech, term paper, or research paper.
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Drugs] Research Papers words 3. Essay about Behavior Analysis - In my Behavioral Analysis class this semester, we were required to read several research articles detailing various studies conducted within the field of behavior analysis. Search Term:. Mice that have been injected with caffeine in studies have shown to be more active than mice that were injected with saline instead of caffeine due to the activation of Dopamine2 receptors Zahniser, et. The same study showed that caffeine-induced locomotion was mediated by the dopamine receptors that were being released to block the caffeine Zahniser, et.
Studies have been done to test changes in ACh in the hippocampus in rats, which would then slow the blockade of presynaptic adenosine receptors, by caffeine. When ACh was paired with choline there was a synergistic effect that raised the ACh concentrations, thus the blockade of adenosine Gupta and Gupta; The inhibitions of transmitter release from the presynaptic cell and limit of the activity evoked membrane depolarization on postsynaptic cell are due to A1 receptors Rudolphi et.
A2 receptors are found in dopamine receptor rich areas of the brain and A1 receptors are in many areas of the brain but are found in large quantities in the neocortex Fastbom, ; Goodman, Caffeine binds with the A1 receptors, which then prevents inhibition thus causing excitation Lesk and Womble, Caffeine in the central nervous system raises cerebrovascular resistance. In rats it has been shown that the rates of local cerebral blood flow LCBF decreases in the areas where it usually increases metabolism. During these tests it showed that with the decreases in the cerebral blood flow that the patients rats and humans had an increased anxiety rating after the intake of caffeine Gupta and Gupta, Other studies have been done on rats with stress responses to coffee on the hippocampal serotonin and dopamine levels.
Coffee affects the brain in many ways such as it acts as a stimulant on the central nervous system, it increases the levels of serotonin and dopamine in the hippocampus and striatum.
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The hippocampus is mainly responsible for food intake, emotion and memory. Dopamine and serotonin is also released from the hippocampus when rats are exposed to restraint stress Yomato, Studies on rats showed that when injected with some type of caffeine product while being restrained and then when released showed high levels of dopamine and serotonin but after an hour and forty minutes the levels of dopamine and serotonin went back to normal levels Yomato et al, Studies have been done on caffeine drinks such as Red Bull and Rock Star to show the effects they have on the human and animal brain.
Studies have shown that caffeine can interact with the neurotransmitters of the brain, which causes spontaneous firing rates of the cortical neurons Specterman et al, Caffeine has been shown by previous studies to increase alertness, increase visual vigilance and improve cognitive functioning Fagan et al, ; Smith et al, ; Stein et. Reaction time is also decreased in individuals who consume large amounts of caffeine Leiberman et al, A number of studies on caffeine and memory have shown that caffeine enhances memory performance.
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They have also shown that caffeine improves delay recall, recognition memory, semantic memory and verbal memory Stein et al, ; Warburton, ; Bowyer et. Studies that showed an increase in performance in tasks such as short and long term memory retrieval, reading speed and encoding efficiency was due to caffeine having cholinergic properties Greenburg and Shapiro, However, even though there have been studies that show positive effects of caffeine there have been other studies that have shown the opposite effects, saying that caffeine decreases memory and recall Gupta and Gupta, Seeing that different studies have gotten opposite results other studies have been done to understand this and what was found was that the amount of recall and memory that an individual can exhibit with caffeine was due to the memory of the individual before Andersen and Revelle, People who chronically experience headaches usually take medications that have some type of caffeine, which causes the same effect that acetaminophen, would have.
Those who suffer headaches from caffeine withdrawal can usually be relieved by in taking a small amount of caffeine Nahlig, Daval, and Debry, During caffeine withdrawal headaches, in high caffeine consumers usually have headaches in the frontal regions of the brain. These headaches are due to the increase of cerebral blood flow.