Most of us drink coffee early in the morning to feel alert and fuel our body. Other than that, we also use it as a reason to take a break and bond with other people. However, indulging in this beverage may have some negative effects. Aside from increasing your risk of diabetes and obesity, excessive caffeine consumption may also mess up your body clock and affect your sleep patter.
But you don’t need to completely avoid drinking coffee. Here, we’ve listed down ways on how you can still enjoy your cup of Joe without having negative effects on your health.
- Schedule a Cut-Off Time for Your Coffee Intake
Caffeine usually takes time to wear off and that often causes the sleeping problems among coffee drinkers. This is the reason why it’s best to limit your coffee intake in the morning hours up to the early afternoon (specifically 2 PM). Consuming heavily caffeinated drinks after this hour will only interrupt your sleep at night, and you’ll surely regret it on the following day.
- Limit Your Consumption to Four Cups a Day
Adults shouldn’t be drinking more than 400 mg of caffeine each day, since excessive caffeine consumption may cause irritability and anxiety. Other than that, you might also develop caffeine dependence. If you really are craving for a taste of coffee, then opt for its decaffeinated version instead.
- Take a Coffee Nap
Hate the feeling of an early afternoon slump? If so, consider drinking a cup of coffee and taking a short nap afterwards. Caffeine takes about 20 to 30 minutes to kick in, so it’ll likely take effect as soon as you wake up. A study conducted by health experts in Singapore even revealed that combining drinking coffee and napping is more effective than just doing either alone.
- Reduce Your Coffee Consumption Throughout the Day
Early morning would be the best time to consume a good amount of caffeine, as it’s the time when you are likely to be groggy or lethargic. But as the day progresses, it’d be best to start tapering your caffeine intake. The best way to do this is to opt for decaffeinated tea or coffee instead to ensure a caffeine-free evening and to enjoy a good night’s sleep.
- Be Mindful of Your Mug Size
Another way of managing your caffeine intake is to be mindful of the size of the coffee mug you’re using. Just like how fill our plate for dinner, we also tend to fill our mug to the brim regardless of its size – and this could be a problem especially if you’re drinking caffeinated beverages. So if possible, opt for a smaller mug over a larger one to delude yourself that you’re consuming more coffee.
Managing your caffeine intake doesn’t have to be difficult. All you’ve got to do is follow these easy tricks and you’ll be able to enjoy your daily cup of Joe in a proper and healthy way.