Caffeine is a stimulant in tea, soda, chocolate, and coffee. If you love coffee, the content can help you boost your alertness, energy and lower your tiredness. On the other hand, consuming too much caffeine can cause headaches, insomnia, high blood pressure, and dehydration. With this, you need to be careful when consuming caffeine.
Most people drink coffee because of its caffeine content. Are you a coffee lover too? This post is for you. We will discuss how long does caffeine stay in your system and more.
How long does caffeine last in the human body
You can feel the effects of caffeine within 15 minutes after you consumed it. It is estimated that the coffee level in your blood peaks around an hour later and stays at this level. About size hours after you consume the caffeine, half of it was still in your system. It may take about 10 hours to clear the caffeine from your bloodstream fully.
Caffeine consumption is among the best ways to keep you awake. However, there are other alternatives to caffeine that will increase your energy and alertness. Meanwhile, if you decide to stop consuming caffeine, you can experience withdrawal symptoms. These symptoms include the following:
- Migraines or headaches
- General fatigue
- Irritability or crankiness
- Upset stomach or nausea
- Lack of concentration
- Muscle pain
You may resolve these symptoms if you retake caffeine. If you’re determined to stop, don’t worry since withdrawal symptoms will pass within few days.
Too much consumption of caffeine can have adverse effects. These side effects are:
- Irregular or rapid heartbeat
- Increased rate of breathing
- Feeling restless or fidgety
- Anxiety attacks
If you have liver or kidney problems, you may worsen your health if you take caffeine. So, don’t be too much dependent on caffeine.
Factors on how long caffeine can affect your system
The caffeine can be broken down and processed through a set of enzymes in your liver. Some can metabolize caffeine slowly, and some break it down fast. When you’re hypersensitive to caffeine, you may experience jitters like feelings of restlessness, anxiety, diarrhea, nausea, general discomfort, and heart palpitations, even in small doses. On the other hand, if you’re hypersensitive, you will not feel the stimulating caffeine effect at a normal amount.
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The more you take, the more you become tolerant of its effects. If you’re a new caffeine drinker, you can feel the strong effects of caffeine than those coffee veterans.
Another factor is the amount you take. If your system ingests caffeine of about 50 mg, you can still feel some of its effects.
Drugs you ingest
If you ingest other drugs than caffeine, it can also affect how you metabolize the caffeine. Thus, may have interactions with other substances you consume.
Frequently Asked Questions
The following are some frequently asked questions you can consider about caffeine.
How does caffeine affect your sleep?
The effect of it may last throughout the day. It can lower the quality of your sleep and lead to disrupted sleeping patterns. However, the impact of caffeine on your sleep patterns can depend on how much you consumed and your sensitivity to it. Most adults take 200 to 300 mg daily; if you consume more than this amount, you may suffer from sleep problems.
What to do if caffeine disrupts your sleep?
If consuming, it gives you sleepless nights, we recommend reducing your intake until you identify the correct limit. You can also practice relaxation techniques before going to bed, like breathing exercises or gentle yoga. It is also a good idea to establish a regular sleep schedule by going to bed and waking up at the same time every day. So, you can regulate your body and lower your need for stimulants, especially caffeine.
How can you increase your energy levels without depending on caffeine?
We can’t deny that drinking coffee and other caffeinated beverages is among the ways many people use to stay awake. Well, if you want to improve your energy levels without caffeine intake, you can consider the following alternatives.
Sleep at least 7 hours per night
Drink more water
You should avoid daytime naps as much as possible
Exercise regularly, but not too close to bedtime
Eat more plant-based foods that can offer you energy
Reduce your stress levels by practicing a healthy lifestyle
Keep in mind that underlying conditions such as depression or anxiety can also impact your energy levels.
What drinks and food contain caffeine?
You can found them in different plants since it is a natural substance. Cocoa beans, coffee, and tea leaves contain caffeine. There are also caffeine artificial forms that are usually added to energy drinks and sodas. The following are the drinks and foods that contain caffeine.
- Energy drinks
- Green and black tea
- Coffee and espresso drinks
- Soft drinks
What to do if you consume too much?
There is no clear process on how to process caffeine quickly. However, the following things may help you feel better:
Eat food – since caffeine suppress appetite, you can eat
Drink water – caffeine will dehydrate you
Exercise – you can burn excess energy caused by caffeine intake through exercising
To sum it up, various factors may affect how long does caffeine stay in your system. You should be careful in consuming caffeine to avoid its negative effects. More importantly, you should remind yourself not to be too dependent on caffeine to improve your energy levels.
Like what we mentioned above, caffeine can disrupt your sleep and worsen your health conditions, especially if you have kidney or liver problems. You can consult your medical specialist before consuming caffeine.
It is also beneficial to practice other alternatives to boost your energy instead of consuming too much caffeine.