Coffee makes you walk more steps but robs you of 30 minutes of sleep

Is coffee good for you or bad? Well, a few recent studies shed some light. One study revealed that coffee consumers regularly walked at least 1,000 more steps than non-coffee drinkers. Another study found that coffee consumption reduced the risk of diabetes. 

But before you wash away the guilt of drinking one too many cups of coffee every day, give heed to the rest of the article. 

The good and the bad: 

• A crecent study published in the New England Journal of Medicine found that while coffee drinkers walked 1,000 more steps than non-coffee drinkers, they also lost 30 minutes of sleep.
• Then, researchers also looked at how it affected the heart. 
• On days, when the research subjects had more caffeine, they were 50% more likely to have premature ventricular contractions and 9% more premature atrial contractions. 
• Premature ventricular contractions are not usually serious but associated with a higher risk of heart failure. 
• And while premature atrial contractions don't usually cause problems, they also predict a potentially scary heart condition called atrial fibrillation. 
• However, coffee consumption did not mean more frequent or daily premature atrial contractions than zero coffee consumption. 
• The researchers also encountered an interesting observation. Sleep deficit depended on participants' genetic variants and their ability to break down caffeine faster.

• Those who were able to metabolise caffeine faster lost less sleep compared to those whose metabolism was slower in breaking down caffeine. 

How was the research conducted?

• One hundred healthy men and women about the age of 39, who drink coffee, were recruited in San Francisco, US.
• All of them were fitted with a FitBit that tracked their steps and sleep. An electrocardiogram also monitored their heart rate.
• Researchers observed the 100 individuals for two weeks. For two days the participants were asked to drink as much caffeinated coffee as they wanted (costs covered by researchers). 

• And then, for the next two days, they were instructed to drink zero amount of coffee. This cycle repeated. 
• On average, the participants consumed 1-3 cups of coffee and some even consumed 6 cups of coffee (are you biting your nails in caffeine-induced anxiety yet?).

• While on coffee, the participants walked 1,000 steps more, with the count rising from 6,665 to 10,646 on average. 
• But at the same time, participants slept 6 hours and 37 minutes per night while on coffee as compared to 7 hours and 12 minutes without coffee. 

Why? 

• Researchers say the increased step count could be because caffeine boosts energy by blocking the receptors in the brain that signal exhaustion. 
• And because caffeine blocks the exhaustion receptors and hormones that make people sleepy, participants couldn't sleep well.
• It also needs to be noted that it takes 10 hours for the body to flush out caffeine from the system. So a caffeinated coffee at 2 pm will not wear off even until midnight.

• But sleeping less is not really good for your health. Less sleep puts stress on the nervous system and has been linked to numerous problems like memory issues, poor concentration, Alzheimer's, obesity, and an even higher risk of diabetes.  
• So, while one study claims that caffeinated coffee may decrease the risk of Type 2 diabetes, too much of it and a loss of sleep may undo the benefits. 

How much coffee is enough?

• According to Harvard TH Chan School of Public Health, moderate intake, that's about 2-5 cups a day is linked to several benefits.
• But once again, as the recent research says it can also depend on an individual's metabolism rate. 
• Moreover, filter coffee is better than unfiltered coffee. Cream and sugar intake should also be limited. 

Of course, this recommendation is only for those who don't smoke while drinking coffee. This recommendation is also meant for adults. The effects of caffeine on pregnant women are still largely unknown. 

There is also research on how decaffeinated coffee, which has zero caffeine, helps with coffee withdrawal symptoms. It also acts like a placebo making people feel energetic despite not having any caffeine. 

[ALSO CHECK: Your ultimate guide to coffee]