Difference between revisions of "Caffeine"
From Polyphasic Sleep Wiki
m (Text replacement - "sleep deprivation" to "sleep deprivation") |
m (added ref templates) |
||
| Line 1: | Line 1: | ||
| − | Caffeine is the most widespread psychoactive drug in the world <ref | + | Caffeine is the most widespread psychoactive drug in the world<ref name="abc.net" /> and is contained in large quantities in coffee and, in lower concentration, in other beverages that are regularly consumed to temporally ward of drowsiness or increase mental performance. |
| − | The main mechanism <ref | + | The main mechanism<ref name="pmid20190965" /> at work with caffeine to achieve the alleviation of drowsiness is by blocking adenosine receptors in the brain, due to a similar chemical structure as adenosine<ref name="adenosine3" />, that are a part of the sleep regulation mechanism. |
While caffeine both does induce a number of scientifically validated positive and negative effects on humans for a short time after consumption, withdrawal symptoms are possible in the case of caffeine dependence and are recognized by the ICD-11 and DSM-5. | While caffeine both does induce a number of scientifically validated positive and negative effects on humans for a short time after consumption, withdrawal symptoms are possible in the case of caffeine dependence and are recognized by the ICD-11 and DSM-5. | ||
| − | There are large genetically based differences in caffeine clearance time in the body<ref | + | There are large genetically based differences in caffeine clearance time in the body<ref name="adenosine4" />, which might account for anecdotal accounts of varying sensitivity and prolonged effects of caffeine after ingestion. |
==Caffeinated beverages== | ==Caffeinated beverages== | ||
| − | Average caffeine content in beverages<ref | + | Average caffeine content in beverages<ref name="bev5" /><ref name="bev6" /><ref name="bev7" /><ref name="bev8" /><ref name="bev9" /> |
{| class="wikitable sortable" | {| class="wikitable sortable" | ||
|+ | |+ | ||
| Line 68: | Line 68: | ||
==Recommendations== | ==Recommendations== | ||
| − | For the purpose of adapting to Polyphasic sleep, the community discourages the intake of caffeinated beverages due to the ability of caffeine to disrupt sleep, decrease the amount of SWS sleep<ref | + | For the purpose of adapting to Polyphasic sleep, the community discourages the intake of caffeinated beverages due to the ability of caffeine to disrupt sleep, decrease the amount of SWS sleep<ref name="rats" /> in a sleep block and mask sleep deprivation symptoms during the adaptation period. The long half life of caffeine (particularly as contained in coffee), significantly outlasts both the perceptible cognitive boost and the inevitable following caffeine crash, proceeding to effect the next sleep block in a subtle but negative way. |
| − | |||
| − | |||
==References== | ==References== | ||
| − | < | + | {{reflist|refs= |
| + | <ref name="abc.net">{{cite news |title=What's your poison: caffeine |publisher=Australian Broadcasting Corporation |year=1997 |url=http://www.abc.net.au/quantum/poison/caffeine/caffeine.htm |access-date=15 January 2014 |first = Geoffrey |last = Burchfield |editor-first = Meredith |editor-last = Hopes |name-list-style=vanc |archive-url=https://web.archive.org/web/20090726194701/http://www.abc.net.au/quantum/poison/caffeine/caffeine.htm |archive-date=26 July 2009 |url-status=dead |df=dmy-all}}</ref> | ||
| + | <ref name="pmid20190965">{{cite journal |vauthors=Bjorness TE, Greene RW |date=September 2009 |title=Adenosine and Sleep |url=https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2769007/ |journal=Current Neuropharmacology |volume=7 |issue=3 |pages=238-245 |doi=10.2174/157015909789152182 |pmc=2769007 |pmid=20190965}}</ref> | ||
| + | <ref name="adenosine3">"The structure of caffeine is very similar to adenosine, which allows it to bind to (all) the A1, A2a, A2b, and A3 ARs." in "[https://www.sciencedirect.com/science/article/pii/S0278584618301726 Progress in Neuro-Psychopharmacology and Biological Psychiatry]" by JuliusSchuster, Ellen S.Mitchell</ref> | ||
| + | <ref name="adenosine4">"CYP1A2 gene polymorphism has been shown to alter the expression or activity of the CYP1A2 enzyme (Rasmussen et al., 2002), which subsequently results in a large individual variability of caffeine clearance." in "[https://www.sciencedirect.com/science/article/pii/S0278584618301726 Progress in Neuro-Psychopharmacology and Biological Psychiatry]" by JuliusSchuster, Ellen S.Mitchell</ref> | ||
| + | <ref name="bev5">{{cite web |title=Caffeine Content of Food and Drugs |website=Nutrition Action Health Newsletter |publisher=Center for Science in the Public Interest |year=1996 |url=http://www.cspinet.org/nah/caffeine/caffeine_content.htm |archive-url=https://web.archive.org/web/20070614144016/http://www.cspinet.org/nah/caffeine/caffeine_content.htm |archive-date=14 June 2007 |access-date=3 August 2009}}</ref> | ||
| + | <ref name="bev6">{{cite web |title=Caffeine Content of Beverages, Foods, & Medications |publisher=The Vaults of Erowid |date=7 July 2006 |url=http://www.erowid.org/chemicals/caffeine/caffeine_info1.shtml |access-date=3 August 2009}}</ref> | ||
| + | <ref name="bev7">{{cite web |url=http://www.caffeineinformer.com/the-caffeine-database |title=Caffeine Content of Drinks |website=Caffeine Informer |access-date=8 December 2013}}</ref> | ||
| + | <ref name="bev8">{{cite journal |vauthors=Chin JM, Merves ML, Goldberger BA, Sampson-Cone A, Cone EJ |title=Caffeine content of brewed teas |journal=Journal of Analytical Toxicology |volume=32 |issue=8 |pages=702–704 |date=October 2008 |pmid=19007524 |doi=10.1093/jat/32.8.702 |doi-access=free}}</ref> | ||
| + | <ref name="bev9">{{cite web |url=http://www.elmwoodinn.com/about/caffeine.html |title=Too Easy to be True. De-bunking the At-Home Decaffeination Myth |last=Richardson |first=Bruce |name-list-style=vanc |year=2009 |publisher=Elmwood Inn |access-date=12 January 2012 |url-status=dead |archive-url=https://web.archive.org/web/20111227192924/http://elmwoodinn.com/about/caffeine.html |archive-date=27 December 2011 |df=dmy-all}}</ref> | ||
| + | <ref name="rats">{{cite journal |vauthors=Radulovacki M, Virus RM, Djuricic-Nedelson M, Green RD |date=February 1984 |title=Adenosine analogs and sleep in rats |url=https://jpet.aspetjournals.org/content/228/2/268.short |journal=Journal of Pharmacology and Experimental Therapeutics |volume=228 |issue=2 |pages=268-274}}</ref> | ||
| + | }} | ||
==See also== | ==See also== | ||
Revision as of 13:37, 21 December 2020
Caffeine is the most widespread psychoactive drug in the world[1] and is contained in large quantities in coffee and, in lower concentration, in other beverages that are regularly consumed to temporally ward of drowsiness or increase mental performance.
The main mechanism[2] at work with caffeine to achieve the alleviation of drowsiness is by blocking adenosine receptors in the brain, due to a similar chemical structure as adenosine[3], that are a part of the sleep regulation mechanism.
While caffeine both does induce a number of scientifically validated positive and negative effects on humans for a short time after consumption, withdrawal symptoms are possible in the case of caffeine dependence and are recognized by the ICD-11 and DSM-5.
There are large genetically based differences in caffeine clearance time in the body[4], which might account for anecdotal accounts of varying sensitivity and prolonged effects of caffeine after ingestion.
Caffeinated beverages
Average caffeine content in beverages[5][6][7][8][9]
| Product | Serving size | Caffeine(mg/serving) | Caffeine(mg/L) |
|---|---|---|---|
| Percolated coffee | 207 mL (7.0 US fl oz) | 80–135 | 386–652 |
| Drip coffee | 207 mL (7.0 US fl oz) | 115–175 | 555–845 |
| Coffee, decaffeinated | 207 mL (7.0 US fl oz) | 5–15 | 24–72 |
| Green tea | 236 mL (8.0 US fl oz) | 25 | 106 |
| Black tea | 236 mL (8.0 US fl oz) | 42 | 178 |
| Coca-Cola | 355 mL (12.0 US fl oz) | 34 | 96 |
| Mountain Dew | 355 mL (12.0 US fl oz) | 54 | 154 |
| Pepsi Zero Sugar | 355 mL (12.0 US fl oz) | 69 | 194 |
| Red Bull | 250 mL (8.5 US fl oz) | 80 | 320 |
Note: Caffeine content in tea can vary significantly based on leaf type and steeping time.
Detailed info on Green tea and Black tea.
Recommendations
For the purpose of adapting to Polyphasic sleep, the community discourages the intake of caffeinated beverages due to the ability of caffeine to disrupt sleep, decrease the amount of SWS sleep[10] in a sleep block and mask sleep deprivation symptoms during the adaptation period. The long half life of caffeine (particularly as contained in coffee), significantly outlasts both the perceptible cognitive boost and the inevitable following caffeine crash, proceeding to effect the next sleep block in a subtle but negative way.
References
- ↑ Burchfield G (1997). Hopes M (ed.). "What's your poison: caffeine". Australian Broadcasting Corporation. Archived from the original on 26 July 2009. Retrieved 15 January 2014.
- ↑ Bjorness TE, Greene RW (September 2009). "Adenosine and Sleep". Current Neuropharmacology. 7 (3): 238–245. doi:10.2174/157015909789152182. PMC 2769007. PMID 20190965.
- ↑ "The structure of caffeine is very similar to adenosine, which allows it to bind to (all) the A1, A2a, A2b, and A3 ARs." in "Progress in Neuro-Psychopharmacology and Biological Psychiatry" by JuliusSchuster, Ellen S.Mitchell
- ↑ "CYP1A2 gene polymorphism has been shown to alter the expression or activity of the CYP1A2 enzyme (Rasmussen et al., 2002), which subsequently results in a large individual variability of caffeine clearance." in "Progress in Neuro-Psychopharmacology and Biological Psychiatry" by JuliusSchuster, Ellen S.Mitchell
- ↑ "Caffeine Content of Food and Drugs". Nutrition Action Health Newsletter. Center for Science in the Public Interest. 1996. Archived from the original on 14 June 2007. Retrieved 3 August 2009.
- ↑ "Caffeine Content of Beverages, Foods, & Medications". The Vaults of Erowid. 7 July 2006. Retrieved 3 August 2009.
- ↑ "Caffeine Content of Drinks". Caffeine Informer. Retrieved 8 December 2013.
- ↑ Chin JM, Merves ML, Goldberger BA, Sampson-Cone A, Cone EJ (October 2008). "Caffeine content of brewed teas". Journal of Analytical Toxicology. 32 (8): 702–704. doi:10.1093/jat/32.8.702. PMID 19007524.
- ↑ Richardson B (2009). "Too Easy to be True. De-bunking the At-Home Decaffeination Myth". Elmwood Inn. Archived from the original on 27 December 2011. Retrieved 12 January 2012.
- ↑ Radulovacki M, Virus RM, Djuricic-Nedelson M, Green RD (February 1984). "Adenosine analogs and sleep in rats". Journal of Pharmacology and Experimental Therapeutics. 228 (2): 268–274.
See also
| ||||||||||||||||||||||||||||||||
