Nearly 500 million cups of coffee are consumed worldwide each year, an astonishing figure that highlights the importance of coffee in modern life.

As the most widely used central nervous system stimulant, the pharmacological and physiological effects of caffeine have received widespread attention.

However, many people may not truly understand the power of coffee or caffeine, nor are they clear about how to maximize its use.

To ensure that coffee plays the best role in daily life, here are some small but effective adjustments:

First, replace coffee with chewing gum when appropriate. Many people habitually drink coffee when they feel sleepy, but in the long run, this practice may lead to tolerance to caffeine and the effect will gradually weaken.

For example, some people drink coffee when they just wake up in the morning, when they feel tired but don’t want to rest, or when they are bored. If you do this every day, your body will become less sensitive to caffeine. To maintain the effectiveness of coffee, you can try to use chewing gum when you need to be alert.

Chewing gum can suppress sleepiness without increasing food intake by tricking the brain into thinking that it is eating. This method is not only effective in avoiding tolerance to coffee but also helps reduce the total amount of coffee consumed.

Second, limit caffeine intake to more important goals. Caffeine helps reduce reaction time, improve performance levels, enhance cognitive ability, and promote metabolism, but if you drink a lot of coffee during daily easy tasks, it is wiser to focus on challenging tasks.

For example, drinking coffee before writing, long exam simulations, or physical exercise that requires high concentration can ensure that the refreshing effect of coffee is fully utilized at critical moments. This practice not only reduces total intake but also avoids caffeine tolerance.

Third, apply some psychological tactics when using caffeine. To make full use of the energy brought by coffee, it is recommended to go through the task list before drinking coffee and clarify the work to be completed.

For example, before drinking coffee, listing the tasks to be completed such as writing articles, preparing copywriting, or reviewing exam content can help concentrate.

In addition, after drinking coffee, try to enter the "flow state" and improve work efficiency and concentration by setting your phone to do not disturb, wearing noise-canceling headphones, playing calming music, and setting timers.

In addition, to avoid the negative effects of caffeine on the body, it is recommended not to drink coffee immediately within 1.5 hours after getting up.

Caffeine helps you feel awake by blocking adenosine receptors, but drinking coffee in the morning when you first wake up before adenosine levels are fully cleared, can cause an afternoon energy crash.

Instead, it is recommended to get 10 to 15 minutes of sunlight or exercise after waking up, which naturally increases cortisol levels and helps you stay awake without caffeine.

There are also basic principles to follow when it comes to coffee intake. The amount of caffeine you consume per cup of coffee should be between 1 and 3 mg per kilogram of body weight, with a maximum intake of no more than 400 mg. It is best to avoid consuming caffeine within 8 hours before bedtime to avoid affecting your sleep quality.

In addition, the frequency of daily caffeine intake should also be controlled within an appropriate range, such as drinking it every other day or completely quitting it for a week every few weeks. Avoid adding too much sugar and cream to avoid adding unnecessary calories.

With proper adjustments, you can better utilize the refreshing effect of coffee while reducing its possible negative effects. Properly arranging coffee intake, clarifying the purpose, and combining good living habits will help maximize the benefits of coffee.