▲英國醫生建議起床45分鍾後喝咖啡比較適當。
許多人習慣一起床就喝咖啡,希望能藉此提振精神。不過,睡眠專家指出,起床後立刻喝咖啡可能並非最佳選擇。
根據外媒報導,英國醫生黛博拉(Deborah
Lee)表示,早晨醒來時,體內的皮質醇(Cortisol)處於一天中最高的狀態,這是能提升警覺性和專注力、調節新陳代謝以及調控免疫係統的荷爾蒙。她指出,這時馬上喝咖啡反而會引起反效果,長期下來,也可能導致人體對咖啡因產生耐受性,需要更高的劑量才能達到相同效果。
另外,黛博拉也指出,皮質醇會隨著睡眠周期變動,在起床後30至45分鍾內為最高峰,然後緩慢下降。這也解釋了為何人們在早晨通常感到精力充沛,而到了晚上則會感到疲倦。考慮到皮質醇濃度的變化,她建議喝咖啡的黃金時間是起床後至少45分鍾,此時皮質醇已經逐步降低,最佳飲用時間落在早上的中後段,通常隨著皮質醇下降,精神也開始萎靡,但是如果下午太晚喝咖啡,也會影響睡眠。舉例來說,對於早上約7點起床的人來說,最好等到上午10點或中午才享用第一杯咖啡。這段時間,身體和大腦都已經覺得需要提神的補充,而咖啡因也能發揮最佳效果。
然而,猶他州睡眠專家、行為科學家崔克塞爾(Wendy
Troxel)對此持不同看法。她表示,沒有科學證據顯示喝咖啡的時間會產生不同的警覺性。因此,她建議每個人都應該嚐試找出最適合自己的方式,有些人可能會選擇起床後先喝水,再喝咖啡;而對其他人來說,早晨立即享用一杯咖啡可能更合適。
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