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Especialista recomenda máximo de 4 xícaras de café para manter um bom sono

Muitos de nós começamos nossos dias da mesma maneira: com uma xícara de café ou de chá. A cafeína faz parte da nossa rotina tanto quanto escovar os dentes ou se vestir.

Talvez o seu hábito se estenda para tomar uma xícara de café à tarde ou beber um refrigerante no jantar.

E talvez, como resultado, você fique acordado na cama até mais tarde pensando onde foi que errou, em vez de dormir pelo tempo necessário.

Rob M. van Dam, pesquisador em epidemiologia e nutrição, da Universidade Nacional de Singapura, explica quando consumir cafeína com sabedoria, o que se qualifica como excesso, e o que saber sobre por que ela afeta cada um de nós de maneira diferente.

Esta entrevista foi condensada e editada para mais clareza.

CNN: Como sabemos quando é a hora de pararmos de tomar café durante o dia para ainda podermos ter uma boa noite de sono?

Rob van Dam: Parece uma pergunta simples, mas infelizmente não há uma resposta para ela. E isso porque pessoas diferentes reagem de maneiras muito diferentes à cafeína.

Se você estiver tendo tremores, se sentindo repentinamente nervoso ou se sua frequência cardíaca estiver mudando, pode ser que você esteja bebendo cafeína em excesso. E, da mesma forma, pode interferir em uma boa noite de sono.

Você pode dizer: “Bem, vamos tentar reduzir a cafeína e não tomar depois de um certo horário da tarde para ver se isso melhora meus hábitos de sono”. Portanto, é realmente algo que todo indivíduo tem que experimentar por si mesmo – a quantidade de cafeína que bebe e quando bebe.

CNN: Que fatores afetam a forma como reagimos à cafeína?

Van Dam: Seu estilo de vida faz a diferença. Por exemplo, as pessoas que fumam metabolizam a cafeína no fígado cerca de duas vezes mais rápido. Se você é fumante, provavelmente pode beber cafeína até mais tarde e ainda estar bem em termos de sono.

Mas há outros fatores, como para mulheres que usam anticoncepcionais orais, nesse caso leva o dobro do tempo para metabolizar a cafeína. Pode ser que você tenha conseguido beber cafeína à noite e ainda dormir bem, e então começar a usar anticoncepcionais orais e perceber que não consegue mais dormir bem.

A genética também desempenha um papel, já que algumas pessoas têm variantes em seu código genético que afetam as enzimas do fígado que metabolizam e eliminam a cafeína. Isso pode fazer com que você a metabolize mais devagar ou mais rápido também.

O café é uma das bebidas mais consumidas no mundo
Foto: Hanny Naibaho/Unsplash

CNN: Quanto de cafeína é demais?

Van Dam: Em geral, é recomendado por associações como a Food & Drug Administration (FDA), dos Estados Unidos, mantermos a cafeína em 400 miligramas por dia ou menos. Se você olhar para uma xícara normal de café, ela tem cerca de 100 miligramas de cafeína, então deveríamos tomar até quatro xícaras de café por dia.

Outra recomendação é não ultrapassar 200 miligramas por vez. Mesmo que você beba quatro xícaras por dia, não beba as quatro xícaras de uma vez – isso será muito para o corpo metabolizar, pelo menos para a maioria das pessoas.

CNN: Cafeína é para todos?

Van Dam: A cafeína realmente te deixa ainda mais alerta. Então, particularmente para pessoas com tarefas rotineiras, pode ser benéfico. Por exemplo, se você precisa dirigir muito à noite, ou se é militar e está de plantão para monitorar, mas tudo está monótono por horas.

Mas nem todo mundo precisa. Você pode ter energia suficiente ou dormir bem o suficiente para passar o dia sem cafeína.

E não há razão para beber cafeína se você não quiser. Porque mesmo que você goste do sabor do café, você sempre pode tomar café descafeinado, e não há nada de errado com isso também.

CNN: A cafeína é segura?

Van Dam: Recentemente, as pessoas têm se preocupado muito com a cafeína em relação ao risco de câncer, risco cardiovascular ou outros resultados para a saúde. E pesquisas sobre isso têm sido muito reconfortantes. Atualmente, o café é provavelmente uma das bebidas mais estudadas.

Então, se você gosta de café, gosta de cafeína, pode consumir com moderação e não tem nenhum efeito prejudicial – você não precisa se preocupar muito com os efeitos do café ou cafeína na sua saúde.

Fonte: CNN Brasil

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