Additionally, modest doses have been shown to cause rapid breathing and increase stress levels when consumed in one sitting 11 , One study in 25 healthy men found that those who ingested approximately mg of caffeine experienced more than double the stress of those who took a placebo.
Interestingly, stress levels were similar between regular and less frequent caffeine consumers, suggesting the compound may have the same effect on stress levels regardless of whether you drink it habitually If you notice that you often feel nervous or jittery, it might be a good idea to look at your caffeine intake and cut it back.
Summary: Although low-to-moderate doses of caffeine can increase alertness, larger amounts may lead to anxiety or edginess. Monitor your own response in order to determine how much you can tolerate. Studies have found that higher caffeine intake appears to increase the amount of time it takes to fall asleep. It may also decrease total sleeping time, especially in the elderly 13 , Although coffee and tea are the most concentrated sources of caffeine, it is also found in soda, cocoa, energy drinks and several types of medication.
For example, an energy shot may contain up to mg of caffeine, while some energy drinks provide as much as a whopping mg per can Importantly, the amount of caffeine you can consume without affecting your sleep will depend on your genetics and other factors.
In addition, caffeine consumed later in the day may interfere with sleep because its effects can take several hours to wear off. Research has shown that while caffeine remains in your system for an average of five hours, the time period may range from one and a half hours to nine hours, depending on the individual One study investigated how the timing of caffeine ingestion affects sleep.
Researchers gave 12 healthy adults mg of caffeine either six hours before bedtime, three hours before bedtime or immediately prior to bedtime. Both the time it took all three groups to fall asleep and the time they spent awake at night increased significantly Summary: Caffeine can help you stay awake during the day, but it may negatively impact your sleep quality and quantity.
Cut off your caffeine consumption by the early afternoon to avoid sleeping problems. However, caffeine itself also seems to stimulate bowel movements by increasing peristalsis, the contractions that move food through your digestive tract On the other hand, some studies suggest that caffeinated beverages may worsen gastroesophageal reflux disease GERD in some people.
This seems to be especially true of coffee 23 , 24 , In a small study, when five healthy adults drank caffeinated water, they experienced a relaxation of the muscle that keeps stomach contents from moving up into the throat — the hallmark of GERD Since coffee can have major effects on digestive function, you may want to cut back on the amount you drink or switch to tea if you experience any issues.
Summary: Although small to moderate amounts of coffee can improve gut motility, larger dosages may lead to loose stools or GERD. Reducing your coffee intake or switching to tea may be beneficial. Rhabdomyolysis is a very serious condition in which damaged muscle fibers enter the bloodstream, leading to kidney failure and other problems. Caffeine users can also experience rebound fatigue.
Caffeine helps you feel awake in the short term. Some people are more sensitive to caffeine than others. But what if you wish your cold brew habit had less control over you? The stimulant is found in many food and non-food sources, including:. Once you know where your caffeine is coming from, make a plan to cut back, Czerwony says. To avoid a headache or other withdrawal symptoms, cut caffeine down gradually over several weeks.
Czerwony recommends swapping your usual coffee for half decaf. Or try replacing every other can of soda with fizzy water or herbal tea. Coffee is the answer to sleepless nights and long staff meetings.
But is it helpful or harmful? Caffeine is a stimulant, which may cause you to be more alert and awake, but it is not a substitute for sleep.
Typically, it can take 4 to 6 hours for your body to metabolize half of what you consumed. So, a cup of coffee at dinner may keep you awake at bedtime. Stopping abruptly can cause withdrawal symptoms such as headaches, anxiety, and nervousness.
Unlike opioid or alcohol withdrawal, caffeine withdrawal is not considered dangerous, but it can be unpleasant. You may want to talk to your health care provider about how to cut back. Enter your email address to subscribe:. A more recent meta-analysis of 17 studies that involved , participants suggested that drinking 3—4 cups of coffee every day may increase the risk of a heart attack in men but not in women. More research is necessary to confirm whether long term caffeine consumption is safe and whether it provides benefits or increases the risk of health problems.
Read more on caffeine overdose here. However, Meredith told MNT that the effects of caffeine can vary in each individual. This may explain the mixed outcomes of research on the impact of caffeine in the body. For example, he advised that individuals with anxiety disorders are more susceptible to the anxiety-increasing effects of caffeine. Rob M. Van Dam, adjunct associate professor of the Department of Nutrition at the Harvard School of Public Health, told MNT that the effects of caffeine depend on individual genetic characteristics and other lifestyle factors.
Given the positive effects that caffeine can have as a stimulant, Meredith told MNT that this could result in caffeine addiction for some people:. And, like many other reinforcers, caffeine is associated with various positive subjective effects like increased well-being, sociability, and feelings of energy and alertness.
For this reason and others, a small percentage of the population develops caffeine use disorder. Some people could become physically dependent on caffeine. The absence or reduction of coffee consumption in these individuals resulting in caffeine withdrawal. This can trigger a range of symptoms , such as:.
Read more on the symptoms of caffeine withdrawal here. Meredith suggested that doctors should be discussing caffeine use with their patients to determine whether they are consuming safe levels of the stimulant.
The majority of pediatricians recommend that young people should avoid caffeine consumption, as researchers do not fully understand its effects on the developing brain. Meredith explains this in the following terms:. Many food and drink products now contain added caffeine to enhance their stimulating effects, such as jellybeans, waffles, syrup, and chewing gum.
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