Blame the endosine
During the day, according to the biological clock of each of us, fatigue comes naturally, cyclically and at regular hours. “When we get tired – our body produces a molecule called endosine that makes us feel tired,” says Dr. Ofra Flint Bartler, a sleep patterns expert and lecturer at Emek Yizrael College and the WIZO Haifa Academic Center for Education and Design. “In the afternoon and peaks in the evening and at night. The more hours we are awake, the higher the endosine level, and the higher the adenosine level, the more tired we are.”
“Caffeine, which acts as a stimulant, ‘takes the place’ of enzodine by binding to endosine receptors in the brain, preventing its action and causing us to feel aroused about 30-6 minutes after drinking coffee. In addition, caffeine also stimulates the sympathetic system – the system Ours for an ’emergency’. ” When our survival system is activated, the body secretes stress hormones including adrenaline that make us awake, sharp, alert and ready to run away or fight.
When the sympathetic system calms down and the effect of caffeine decreases, we will feel very tired. The danger is that even though we are very tired, we will not be able to fall asleep as the endosine is still “blocked” in the brain. This can be very frustrating, getting into bed really tired and not being able to fall asleep. “For people who have a routine of life, secondary insomnia can develop on an environmental background, a more complex condition that requires treatment.”
Coffee also affects melatonin
Another way caffeine disrupts sleep is its effect on the hormone melatonin. “In the evening our body begins to secrete melatonin, and after a few hours when the hormone level is high in the body – we will be able to fall asleep. The caffeine we drink during the day inhibits the secretion of melatonin and may make us feel jet lag: fatigue Too much between different time zones, “says Dr. Flint Bartler,” the combination of consuming large amounts of coffee during the day along with the heavy use of screens that also interfere with melatonin production in the body can completely obscure our natural feeling of fatigue, we will go to bed late and ‘complete revenge’ Tiredness in the morning, which will make us run and start drinking the first cup of coffee. This is how a routine of life is created that is unhealthy and does not support our natural sleep processes. “
Works fast and breaks down slowly
Caffeine takes between 10-6 hours to break down in the body so Dr. Flint Bartler’s recommendation is not to drink coffee in the afternoon. I therefore recommend each person to check the recommendations for him. Anyone who does not sleep well, I advise him to stop drinking coffee in the afternoon for a few days and see how it affects him. It should be noted that not only caffeine disrupts the secretion of melatonin but also tobacco and alcohol. “The current transition season is causing some of us to take cold medicines. Please note that these medicines also contain caffeine.”
The vicious cycle of fatigue and caffeine
“Drinking caffeine in the evening, can cause sleep deprivation and poor sleep quality and therefore increase fatigue the next day,” says Alina Segal, clinical dietitian, expert in eating disorders, National Health Services. slow wave This causes fatigue and lack of concentration. The lower the quality of sleep, the lower the effect of caffeine as a stimulant. The result is: an increase in caffeine consumption. “There is an adaptation to caffeine consumption and the body learns to produce adenosine at a higher level and again increased caffeine consumption to wake up, and this creates the ‘arousal – fatigue’ cycle or in other words the vicious cycle of fatigue and caffeine.”
Smokers drink more coffee
“Nicotine reduces the activity of caffeine in the body, which can lead smokers, to increased consumption of coffee in order to experience alertness,” adds Alina Segal.
The recommended daily dose
According to Alina Segal, a safe consumption of coffee a day ranges from 5-4 cups. But pay attention to the type of coffee and the amount: a large cup with a high concentration of coffee, may contain all the recommended daily amount. “At the same time, it is important to maintain good sleep hygiene, ie 8-7 hours of continuous sleep in order not to ‘use’ caffeine to wake up and again produce chronic fatigue.”
Pay attention to what you add to your coffee
“Sugar and milk supplements can cause obesity and the combination of sugar and caffeine is not ‘brain-friendly’,” warns Alina Segal.
Caffeine sensitivity increases with age
“Excessive consumption of coffee can cause, at varying levels, symptoms of anxiety and insomnia, diarrhea, headaches and general restlessness,” notes Alina Segal. “Because most of the caffeine is broken down in the body within a few hours, but if you continue to consume caffeine, they are repeated over and over again and can certainly have a lasting effect.”
There are also other ways to wake up
“To feel awake in the morning and without caffeine, it is recommended to do exercise, which causes the secretion of stimulating hormones and flows more blood to the brain. Of course, adequate sleep is the best way to be awake and focused in the morning,” adds Alina Segal. For those who prefer to skip caffeine but still want to maintain the feeling of pampering and going out for a break that coffee gives (similar to smoking ..) can find plenty of substitutes: decaffeinated herbal tea, decaffeinated coffee miracle or granular drinks based on carob powder, barley, lettuce, beans Dates or chicory.
There are quite a few feelings that can adversely affect our day-to-day functioning. The first and most prominent is a feeling of hunger that often makes us angry and resentful until a good carbohydrate (or legume, or vegetable, or protein – choose what makes you good) enters and comforts the system. The sister of hunger is undoubtedly fatigue. When it takes over, every task, even the simplest, becomes difficult and unbearable. In the absence of a possible reference, the immediate solution is to go to the coffee corner, and make us another glass. But this is a promise of vigilance that passes too quickly. Why?