Have you ever stayed up late worrying about whether that afternoon espresso will keep you awake all night? It’s a common concern among coffee drinkers, given that espresso is known to contain a higher amount of caffeine compared to other types of coffee. But the relationship between espresso and sleep is not as straightforward as you might think.
Introduction
Different flavours of coffee are popular among coffee lovers, from drip coffee to instant coffee to espresso. The major reason most people consume coffee is not for the flavour but to get that sudden boost of energy. It helps their body function so they can perform daily life activities.
To understand the science behind espresso and the sleep cycle, It is important to know the basics of this unique brewing method.
Espresso: A Refined Brewing Method
Espresso is strong black coffee which contains unique properties; a foamy top layer, concentrated flavour, and syrupy body. It has a relatively high amount of caffeine compared to most other caffeinated drinks.
The type of coffee bean can also affect the caffeine level. Research showed that only a limited amount of coffee can be extracted from coffee beans, and this varies depending on the type of coffee being consumed.
For instance, granulated coffee which is coarsely ground and instant coffee, which is a mixture of sugar and powdered coffee, have weaker effects compared to espresso, which is finely ground from beans.
Espresso caffeine level also depends on how finely ground the beans are. More finely grind ounces of coffee mean a more divine strong coffee flavour for you to devour.
Espresso’s Caffeine and Energy Effects
Many people believe that espresso contains the most caffeine, when in fact, espresso has less caffeine per serving than other coffee. People usually don’t have much knowledge as they think that the caffeine content of espresso is the same as that of other coffee. They don’t know how fast espresso boosts your energy.
Espressos are generally well known for being highly concentrated shots of coffee, an average 1-ounce shot of it contains around 100 mg of caffeine which is enough to keep you awake for a longer period of time. It normally stays in the human body system for approximately 6-7 hours. It gives you the kickstart to start your day.
On the other hand, other caffeinated teas usually have 100 to 115 milligrams of caffeine per serving.
One of the reasons why people consume other types of coffee instead of espresso is because it is expensive compared to local store coffee.
Espresso Shots and Caffeine Consumption
A shot is a strong stimulant as it’s way stronger than your regular cup of coffee. It is the strongest non-prescription stimulant.
A single shot of espresso contains around 70-80 mg of caffeine on average while a double contains 140-150 mg of caffeine whereas 90-100mg of caffeine is found in a regular cup of coffee.
Many people rely on it to get going in the morning. It not only helps you to stay awake for a longer period of time but also gives you a sudden energy boost, which is enough for you to perform your daily chores.
In some cases, a single shot of espresso does not work as effectively as a double shot but is way more potent and will definitely keep you awake.
Some people prefer their coffee strong and like to take a double shot instead of a single. It is all contingent on how your body takes to caffeine intake. Some people may feel an instantaneous surge of energy, while other people’s bodies stay at their typical rate.
Espresso’s Impact on Appetite and Energy
What makes espresso different is its ability to quickly boost your energy that help you function properly. Misuse of caffeine can make you rely on it to wake up.
The stimulating effects of espresso begin to dissipate after 1-2 hours. Caffeine can still be detected in our system 5-7 hours later. It takes approximately 10 hours for coffee to entirely leave our system.
You may not feel hungry and your appetite may be suppressed by consuming too much caffeine. In this case, you need to make an effort to eat in order to maintain blood sugar levels, and avoid headaches and nausea.
The best way would be to have espresso with your meal or a little amount that does not cause such changes in your body otherwise you will feel jittery.
Excessive Espresso Consumption and Health Risks
It is true that espresso is a great source of energy and its signature flavour makes it popular among people but overconsumption can lead to multiple health issues.
As espresso is highly concentrated in nature, people usually prefer a single serving of espresso and often switch to a double espresso shot. This can have a negative effect on their health. For instance, it can cause severe dehydration and can lead to heart issues.
It is important for you to know your tolerance level for caffeine. This means you need to be aware of your body and how it reacts to caffeine.
“Some people can have 400 milligrams of caffeine per day and be fine, while others can’t even handle 200 milligrams,” as said by famous researcher Taub-dix.
Misuse of any product can be harmful and the same goes for coffee. You can get addicted to caffeine and your body would not function properly without consuming a good amount of it.
Tea as a Lower-Caffeine Coffee Substitute
People often use tea as a substitute for coffee as tea has much less caffeine than coffee, although both have at least some caffeine in decaffeinated versions.
Most teas have only 30 to 60 milligrams of caffeine. If you find espresso makes you jittery, tea is a good substitute to get that boost.
Caffeine, Exercise, and a Healthy Diet
You can reduce your caffeine intake as it is causing major changes in your body. If you are addicted to multiple shots of espresso, what you can do is set a limit. Make sure you do not exceed that lit of caffeine consumption.
You can drink lots of water and consume a healthy diet to remove any toxicities from the body. If you think you need espresso to stay awake you can try to fix your routine and sleep on time. This way you will wake up fresh.
You can also exercise, boost your metabolism and you will feel more energetic and active throughout the day. Regular exercise can help to offset the effects of caffeine by burning off the excess energy that it can cause.
Caffeine is not harmful until you start misusing it so it is advisable to use a limited amount of coffee. Try to balance your diet. If you consume coffee regularly, your body will become less sensitive to its effects over time.
Concluding Remarks
Caffeine and espresso can have both positive and negative effects on the human body. It’s important to be mindful of your intake and to consider factors such as your personal sensitivity to caffeine, and the potential drawbacks of consuming too much caffeine. By understanding the facts behind caffeine and espresso and making informed choices, you can potentially benefit from the popular stimulant without negative consequences.
