Nighttime beverages to avoid, besides coffee, according to Dr. Pavlova.
Coffee Consumption and Its Effects on Sleep and Digestion
Coffee lovers who habitually drink the beverage before bedtime might be compromising their sleep quality, according to endocrinologist Zuhra Pavlova. In her Telegram channel, Pavlova reported that caffeine remains in the body for several hours, causing sleep disturbances and interfering with the brain's ability to rest properly. This issue also applies to other stimulating drinks.
Even those who claim to fall asleep effortlessly after a cup of coffee may still struggle with achieving quality sleep, as their brains may remain active during the night, according to Pavlova. "The brain becomes like a neural party, with signals jumping around," she explained, adding that the neural activity resembles a busy night of writing a term paper rather than a peaceful, restorative sleep.
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Furthermore, young adults under 27 are more susceptible to these stimulant effects due to their brains' increased sensitivity. The result is less relaxation, shallow sleep, and feelings of tiredness upon waking, regardless of the amount of sleep obtained. Pavlova advises avoiding caffeinated beverages such as coffee, soda, and energy drinks for at least six to eight hours before bedtime, and after midday for those with ongoing sleep issues.
While not advocating for coffee's demonization, Pavlova emphasizes that moderate consumption can offer numerous benefits. It is essential to be mindful of both timing and quantities.
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Elsewhere, Russian doctor Mikhail Kutushov discussed the effects of drinking coffee on an empty stomach. According to Kutushov, several factors can influence the body's reaction to the stimulating drink in this situation. Caffeine, a psychoactive substance, speeds up heart rate, raises blood pressure, and encourages gastric juice production. Drinking coffee on an empty stomach can intensify these effects, leading to digestive discomfort or acid reflux for some individuals.
Furthermore, caffeine can lead to temporary spikes and drops in blood sugar levels, potentially causing fatigue, irritability, and hunger, particularly for those with diabetes or insulin sensitivity. For people with gastritis or ulcers, coffee can exacerbate acidity levels, while also causing insomnia, anxiety, restlessness, and headaches.
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In conclusion, coffee consumption can have varying effects depending on the circumstances, such as the timing of consumption or an empty stomach. To minimize potential negative effects, it is essential to be mindful of how and when coffee is consumed. Moderate consumption can offer health benefits, but caution is necessary.
In light of the potential sleep disturbances, it's advisable for coffee drinkers to avoid consuming caffeine several hours before sleep, as reported by endocrinologist Zuhra Pavlova. This recommendation is especially important for young adults under 27 due to their brains' increased sensitivity to stimulants.
Moreover, Russian doctor Mikhail Kutushov warns against drinking coffee on an empty stomach, as it can intensify caffeine's effects on heart rate, blood pressure, and gastric juice production, potentially leading to digestive discomfort or acid reflux for some individuals.
