▲英国医生建议起床45分钟后喝咖啡比较适当。
许多人习惯一起床就喝咖啡,希望能藉此提振精神。不过,睡眠专家指出,起床后立刻喝咖啡可能并非最佳选择。
根据外媒报导,英国医生黛博拉(Deborah
Lee)表示,早晨醒来时,体内的皮质醇(Cortisol)处于一天中最高的状态,这是能提升警觉性和专注力、调节新陈代谢以及调控免疫系统的荷尔蒙。她指出,这时马上喝咖啡反而会引起反效果,长期下来,也可能导致人体对咖啡因产生耐受性,需要更高的剂量才能达到相同效果。
另外,黛博拉也指出,皮质醇会随着睡眠周期变动,在起床后30至45分钟内为最高峰,然后缓慢下降。这也解释了为何人们在早晨通常感到精力充沛,而到了晚上则会感到疲倦。考虑到皮质醇浓度的变化,她建议喝咖啡的黄金时间是起床后至少45分钟,此时皮质醇已经逐步降低,最佳饮用时间落在早上的中后段,通常随着皮质醇下降,精神也开始萎靡,但是如果下午太晚喝咖啡,也会影响睡眠。举例来说,对于早上约7点起床的人来说,最好等到上午10点或中午才享用第一杯咖啡。这段时间,身体和大脑都已经觉得需要提神的补充,而咖啡因也能发挥最佳效果。
然而,犹他州睡眠专家、行为科学家崔克塞尔(Wendy
Troxel)对此持不同看法。她表示,没有科学证据显示喝咖啡的时间会产生不同的警觉性。因此,她建议每个人都应该尝试找出最适合自己的方式,有些人可能会选择起床后先喝水,再喝咖啡;而对其他人来说,早晨立即享用一杯咖啡可能更合适。
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