カフェインの効果は何位時間くらい続くのでしょうか？
カフェインは、眠気を覚ますものの代表であるコーヒーに多く含まれており、
眠い時にはとりあえずコーヒーを飲むという人も多いのではないでしょうか。
しかし、どのタイミングで、どのくらいの量のコーヒーを飲めば眠気を和らげることができるのでしょうか？
摂取するカフェインの量が多すぎて、寝たいタイミングで寝られなくなってしまったり、
ひどい場合にはカフェイン中毒になってしまうこともあります。
今日はそんな、カフェインの効果と睡眠について詳しく見ていきます。
眠気が来るととりあえずコーヒーを飲むという方は参考にしてみてください。
日常生活で多くカフェインを含むもの
カフェインを多く含むものは、飲み物と食べ物に分けて考えることができます。
カフェインを多く含む飲み物
飲み物では、以下のようなものがカフェインを多く含んでいます。
・玉露：100gあたり160mg
・コーヒー：100gあたり60mg
・インスタントコーヒー：100gあたり57mg
・リポビタンD：100gあたり50mg
・モンスターエナジー：100gあたり40mg
「玉露」ってなに？コーヒーよりもカフェインが多いの？
「玉露」とは、日本茶の一種で、新芽が出始めたら日光を遮って育てるお茶です。
コーヒーよりもカフェインが多く含まれており、100gあたり160mgという高い数値です。
香り高く甘みのある味わいが特徴で、日本茶の最高峰と言われています。
カフェインを多く含む食べ物
食べ物では、以下のようなものがカフェインを多く含んでいます。
・ショカコーラ（ミルク・ビター）：1食あたり200mg
・カカオ70％のハイカカオチョコレート：1食あたり60mg
・ダークチョコレート：1食あたり25～40mg
・れん乳アイス カフェフロート：1食あたり29mg
ショカコーラってなに？
「ショカコーラ」とは、ドイツで販売されているチョコレートのブランドです。
カカオの他に、コーヒーとコーラの実というカフェインが含まれるナッツを原料に使っており、カフェインの量が多いのが特徴です。
1935年にベルリンで開発され、第二次世界大戦中にはドイツ軍の戦闘糧食としても使われました。
赤缶はビターテイストで、青缶はミルクテイストです。
日本ではamazonや三菱食品などで購入できます。
カフェインはどのくらい摂取すればいの？
カフェインは、眠気を起こす物質の働きを抑えて覚醒効果をもたらす成分です。
カフェインを摂取すると、一部は胃から、残りの大部分は小腸から吸収されます。
カフェインが効くまでの時間は、条件によってばらつきがありますが、
一般的には摂取後15分から1時間ほどで体内に行き渡り、30分ほどで効き始めます。
カフェインの効果が薄くなるタイミングは、健康な人で2時間から4時間ほどです。
カフェインの眠気覚まし効果を得るには、一度にどのくらいの量を摂取すればいいのでしょうか。
これには個人差がありますが、欧州食品安全機関(EFSA)は、
健康な成人の場合、日の最大摂取量を400mg以下、一度の摂取量を200mg以下にすることを勧めています。
妊娠中や授乳中の女性は、日の摂取目安量全体が200mgとなります。
カフェインを多く含む飲み物や食べ物としては、コーヒー、紅茶、お茶類、エナジードリンク、チョコレートなどがあります。
午前中に飲んだコーヒーが原因で、夜眠れなくなることはないの？
午前中に飲んだコーヒーが原因で夜に眠れなくなることもあり得ます。
カフェインの血中濃度は摂取後30分～2時間程度で最大となり、半減期（効果が半分になる時間）は2～8時間と幅があります。
子供や妊婦では、半減期がさらに延長します。
つまり、カフェインを摂取した時間から数時間後でも、まだ体内にカフェインが残っている可能性があるのです。
カフェインは、アデノシン受容体に結合することで眠気を感じにくくします。
しかし、過剰に摂取すると、不眠や不安などの副作用が起こることがあります。
また、カフェインには利尿作用もあることから、尿意で頻回に目覚めてしまうことも睡眠の質を悪化させる原因となります。
夜の睡眠に影響を与えないためには、カフェインを多く含むものは、できるだけ夕方以降摂取しないようにした方が良いでしょう。
カフェイン含有飲料・食品はあくまでも嗜好品ですので、楽しんで上手に付き合っていきましょう。
カフェインの危険な摂り方
カフェインは、適度な量であれば覚醒作用や頭痛の緩和などの効果がありますが、過剰に摂取すると中毒症状を引き起こす可能性があります。
カフェイン中毒の診断基準は、250mg以上のカフェインを摂取し、5つ以上の症状があることです。
カフェイン中毒の症状には、以下のようなものがあります。
カフェイン中毒の症状・
・落ち着きのなさ
・神経過敏
・興奮
・不眠
・顔面紅潮
・利尿
・胃腸系の障害
・筋れん縮
・散漫な思考及び会話
・頻脈または心拍不整
・疲れ知らずの期間
・精神運動興奮
カフェイン中毒は、コーヒーや茶だけでなく、エナジードリンクや栄養ドリンク、風邪薬や眠気防止薬などにも含まれるカフェインを多量に摂取することで起こります。
特にエナジードリンクや眠気覚まし用飲料は、カフェイン濃度が高く、1本あたりコーヒー約杯分に相当するカフェインを含むものもあります。
これらの飲料を何本も飲んだり、アルコールや医薬品と併用したりすると、カフェイン中毒に陥りやすくなります。
カフェインが原因で至った最悪のケース
実際に、カフェイン中毒で最悪のケースに至った事例も報告されています。
例えば、以下のようなケースです。
・イギリスで、エナジードリンクを1日に数本飲んでいた男性が心臓発作で最悪のケースに至った。
・アメリカで、眠気防止薬とエナジードリンクを併用した男性が心不全で最悪のケースに至った。
・ニュージーランドで、コーラとコーヒーを大量に飲んだ女性が心臓発作で最悪のケースに至った。
これらの事例からもわかるように、カフェインは過剰摂取すると命に関わる危険性があります。
カフェインは自分の体調や体質に合わせて適度に摂取することが大切です。
カフェインを含む食品や飲料の成分表示を確認し、一日の摂取量を把握しましょう。
日本人は年間でどのくらいコーヒーを飲むの？
日本人のコーヒー消費量は、年々増加しています。
全日本コーヒー協会が行った調査によると、2020年の一人当たりのコーヒー消費量は、年間340杯でした。
これは、世界で第29位という位置です。
世界のトップはルクセンブルクで、年間一人当たり2844杯もコーヒーを飲んでいます。
日本人のコーヒー消費量は、年代によっても違いがあります。
2020年の調査では、50代以上が一番多く、一人当たり週間に約14杯のコーヒーを飲んでいました。
一方、10代や20代は約8杯程度でした。
また、種類別ではレギュラーコーヒーが最も多く、一人当たり1週間に約6杯を飲んでいました。
次いでインスタントコーヒーが約3杯、缶コーヒーやペットボトルコーヒーが約2杯でした。
日本人はコーヒーをどこで飲んでいるのでしょうか。
2020年の調査では、自宅が最も多く、一人当たり1週間に約7杯のコーヒーを自宅で飲んでいました。
次いで職場や学校が約3杯、喫茶店やカフェが約1杯でした。
自宅や職場ではレギュラーコーヒーやインスタントコーヒーを飲むことが多く、
喫茶店やカフェではエスプレッソやカプチーノなどのカフェメニューを楽しむことが多いようです。
以上が、日本人のコーヒー消費量に関する情報です。
日本人はコーヒーを好んで飲んでおり、特に中高年は多くのコーヒーを飲んでいます。
また、自宅や職場で手軽に飲めるレギュラーコーヒーやインスタントコーヒーが主流ですが、
喫茶店やカフェではさまざまなカフェメニューを楽しんでいます。
コーヒーは適度な量なら健康にも良いと言われていますが、過剰摂取は控えましょう。
「カフェインの効果は何時間？」についてのまとめ
カフェインは、飲んでから30分ほど効果が出始め、平均では2時間～4時間続くと言われています。
ですが、健康状態や年齢、性別によっても効果時間は様々で、
長い人だと8時間以上もカフェインの効果が続く場合もあります。
自分自身はどのくらいのカフェインを摂取したら眠気を覚ますことができるのかをしっかりと把握し、
カフェインと上手く付き合って日常生活を送っていきたいですね。
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