{"id":20090,"date":"2025-01-11T16:12:39","date_gmt":"2025-01-11T15:12:39","guid":{"rendered":"https:\/\/swiatsupli.pl\/blog\/?p=20090"},"modified":"2025-01-11T16:12:40","modified_gmt":"2025-01-11T15:12:40","slug":"kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen","status":"publish","type":"post","link":"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/","title":{"rendered":"Kawa wieczorem? Co m\u00f3wi nauka o wp\u0142ywie kofeiny na sen"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Spis tre\u015bci<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Wstep\" >Wst\u0119p<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Mala_czarna_a_jakosc_snu_Co_mowi_najnowsze_badanie\" >Ma\u0142a czarna a jako\u015b\u0107 snu: Co m\u00f3wi najnowsze badanie?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Wyniki_badania\" >Wyniki badania<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Interpretacja_wynikow\" >Interpretacja wynik\u00f3w<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Czy_mozna_pic_kawe_wieczorem_Kiedy_warto_a_kiedy_unikac\" >Czy mo\u017cna pi\u0107 kaw\u0119 wieczorem? Kiedy warto, a kiedy unika\u0107?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Kiedy_pic_kawe_wieczorem\" >Kiedy pi\u0107 kaw\u0119 wieczorem?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Kiedy_unikac_kawy_przed_snem\" >Kiedy unika\u0107 kawy przed snem?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Higiena_snu_Dlaczego_wieczorna_kawa_to_nie_zawsze_dobry_pomysl\" >Higiena snu: Dlaczego wieczorna kawa to nie zawsze dobry pomys\u0142?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Jak_rozna_zawartosc_kofeiny_w_kawach_wplywa_na_wyniki_badan\" >Jak r\u00f3\u017cna zawarto\u015b\u0107 kofeiny w kawach wp\u0142ywa na wyniki bada\u0144?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/swiatsupli.pl\/blog\/kawa-wieczorem-co-mowi-nauka-o-wplywie-kofeiny-na-sen\/#Podsumowanie\" >Podsumowanie<\/a><\/li><\/ul><\/nav><\/div>\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Wstep\"><\/span>Wst\u0119p<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Kawa to jeden z najpopularniejszych napoj\u00f3w na \u015bwiecie, ceniony za swoje w\u0142a\u015bciwo\u015bci pobudzaj\u0105ce. Jednak od lat kr\u0105\u017cy przekonanie, \u017ce picie kawy w godzinach wieczornych mo\u017ce negatywnie wp\u0142ywa\u0107 na jako\u015b\u0107 snu. Czy rzeczywi\u015bcie tak jest? Najnowsze badania rzucaj\u0105 nowe \u015bwiat\u0142o na ten temat i pokazuj\u0105, \u017ce sprawa jest bardziej skomplikowana, ni\u017c mog\u0142oby si\u0119 wydawa\u0107. Czy ma\u0142a czarna na kilka godzin przed snem to rzeczywisty problem, czy mo\u017cemy cieszy\u0107 si\u0119 fili\u017cank\u0105 bez wyrzut\u00f3w sumienia? Sprawd\u017amy, co m\u00f3wi nauka!<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/zdrowa-zywnosc-kawa-ecoblik-kawa-energetyczna-eko-150g\/p9608?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Kawa_wieczorem%3F_Co_m%C3%B3wi_nauka_o_wp%C5%82ywie_kofeiny_na_sen\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-ecoblik-kawa-energetyczna-eko-150g.png\" alt=\"\" class=\"wp-image-20094\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-ecoblik-kawa-energetyczna-eko-150g.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-ecoblik-kawa-energetyczna-eko-150g-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-ecoblik-kawa-energetyczna-eko-150g-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-ecoblik-kawa-energetyczna-eko-150g-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-ecoblik-kawa-energetyczna-eko-150g-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/zdrowa-zywnosc-kawa-ecoblik-kawa-energetyczna-eko-150g\/p9608?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Kawa_wieczorem%3F_Co_m%C3%B3wi_nauka_o_wp%C5%82ywie_kofeiny_na_sen\" target=\"_blank\" aria-label=\"EcoBlik Kawa Energetyczna EKO 150g-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">EcoBlik Kawa Energetyczna EKO 150g-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Mala_czarna_a_jakosc_snu_Co_mowi_najnowsze_badanie\"><\/span>Ma\u0142a czarna a jako\u015b\u0107 snu: Co m\u00f3wi najnowsze badanie?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>W 2023 roku naukowcy przeprowadzili badanie, by zweryfikowa\u0107, jak kofeina wp\u0142ywa na jako\u015b\u0107 snu w zale\u017cno\u015bci od czasu jej spo\u017cycia przed snem. By\u0142o to randomizowane badanie krzy\u017cowe z udzia\u0142em 23 m\u0119\u017cczyzn, kt\u00f3rzy nawykowo spo\u017cywali umiarkowane ilo\u015bci kofeiny (&lt;300 mg na dob\u0119). Ka\u017cdy uczestnik otrzyma\u0142 placebo, 100 mg kofeiny oraz 400 mg kofeiny w trzech r\u00f3\u017cnych odst\u0119pach czasowych: 12, 8 oraz 4 godziny przed snem. Mi\u0119dzy poszczeg\u00f3lnymi testami zastosowano 48-godzinny okres wyp\u0142ukiwania.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Wyniki_badania\"><\/span>Wyniki badania<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>100 mg <a href=\"https:\/\/swiatsupli.pl\/kofeina\/c285?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Kawa_wieczorem%3F_Co_m%C3%B3wi_nauka_o_wp%C5%82ywie_kofeiny_na_sen\" target=\"_blank\" aria-label=\"kofeiny  (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">kofeiny <\/a>na 4 godziny przed snem<\/strong> \u2013 nie wp\u0142ywa\u0142o negatywnie na subiektywne i obiektywne parametry snu.<\/li>\n\n\n\n<li><strong>400 mg kofeiny nawet na 12 godzin przed snem<\/strong> \u2013 powodowa\u0142o op\u00f3\u017anienie zasypiania oraz zmiany w architekturze snu.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-4618705_1280-1024x683.jpg\" alt=\"\" class=\"wp-image-20091\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-4618705_1280-1024x683.jpg 1024w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-4618705_1280-300x200.jpg 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-4618705_1280-768x512.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-4618705_1280-360x240.jpg 360w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-4618705_1280.jpg 1280w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Interpretacja_wynikow\"><\/span>Interpretacja wynik\u00f3w<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<p>Dawka ma znaczenie. Mniejsza ilo\u015b\u0107 kofeiny (ekwiwalent jednej fili\u017canki espresso) mo\u017ce by\u0107 neutralna dla snu, je\u015bli spo\u017cywamy j\u0105 kilka godzin przed snem. Natomiast wi\u0119ksze dawki, odpowiadaj\u0105ce kilku fili\u017cankom kawy, wp\u0142ywaj\u0105 na jako\u015b\u0107 snu nawet przy spo\u017cyciu wcze\u015bniej w ci\u0105gu dnia.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Czy_mozna_pic_kawe_wieczorem_Kiedy_warto_a_kiedy_unikac\"><\/span>Czy mo\u017cna pi\u0107 kaw\u0119 wieczorem? Kiedy warto, a kiedy unika\u0107?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kiedy_pic_kawe_wieczorem\"><\/span>Kiedy pi\u0107 kaw\u0119 wieczorem?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gdy musimy pracowa\u0107 lub uczy\u0107 si\u0119 do p\u00f3\u017anych godzin.<\/li>\n\n\n\n<li>Gdy spo\u017cywamy niewielkie dawki (np. fili\u017canka espresso).<\/li>\n\n\n\n<li>Gdy mamy nawyk picia kawy i umiarkowan\u0105 tolerancj\u0119 na kofein\u0119.<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Kiedy_unikac_kawy_przed_snem\"><\/span>Kiedy unika\u0107 kawy przed snem?<span class=\"ez-toc-section-end\"><\/span><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Gdy mamy problemy z zasypianiem lub bezsenno\u015b\u0107.<\/li>\n\n\n\n<li>Gdy nasze wieczorne rytua\u0142y snu (np. brak aktywno\u015bci fizycznej, ekspozycja na ekrany) s\u0105 zaburzone.<\/li>\n\n\n\n<li>Gdy spo\u017cywamy du\u017ce ilo\u015bci kawy w ci\u0105gu dnia.<\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"684\" height=\"1024\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-7561288_1280-684x1024.jpg\" alt=\"\" class=\"wp-image-20092\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-7561288_1280-684x1024.jpg 684w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-7561288_1280-200x300.jpg 200w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-7561288_1280-768x1150.jpg 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-7561288_1280-360x539.jpg 360w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/coffee-7561288_1280.jpg 855w\" sizes=\"auto, (max-width: 684px) 100vw, 684px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Higiena_snu_Dlaczego_wieczorna_kawa_to_nie_zawsze_dobry_pomysl\"><\/span>Higiena snu: Dlaczego wieczorna kawa to nie zawsze dobry pomys\u0142?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Nawet je\u015bli badania pokazuj\u0105, \u017ce ma\u0142a ilo\u015b\u0107 kofeiny nie wp\u0142ywa na jako\u015b\u0107 snu u niekt\u00f3rych os\u00f3b, warto zwr\u00f3ci\u0107 uwag\u0119 na og\u00f3ln\u0105 higien\u0119 snu. Oto kilka kluczowych element\u00f3w:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Regularne godziny snu:<\/strong> Staraj si\u0119 k\u0142a\u015b\u0107 spa\u0107 i wstawa\u0107 o sta\u0142ych porach, nawet w weekendy.<\/li>\n\n\n\n<li><strong>Unikaj ekran\u00f3w przed snem:<\/strong> Niebieskie \u015bwiat\u0142o z telefon\u00f3w i komputer\u00f3w mo\u017ce zaburza\u0107 wydzielanie melatoniny.<\/li>\n\n\n\n<li><strong>Aktywno\u015b\u0107 fizyczna:<\/strong> Regularny ruch poprawia jako\u015b\u0107 snu, ale unikaj intensywnych trening\u00f3w na kilka godzin przed snem.<\/li>\n\n\n\n<li><strong><a href=\"https:\/\/swiatsupli.pl\/dobry-sen\/c138?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Kawa_wieczorem%3F_Co_m%C3%B3wi_nauka_o_wp%C5%82ywie_kofeiny_na_sen\" target=\"_blank\" aria-label=\"Relaksacja (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">Relaksacja<\/a>:<\/strong> Medytacja, \u0107wiczenia oddechowe czy wieczorna lektura mog\u0105 pom\u00f3c w zasypianiu.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Jak_rozna_zawartosc_kofeiny_w_kawach_wplywa_na_wyniki_badan\"><\/span>Jak r\u00f3\u017cna zawarto\u015b\u0107 kofeiny w kawach wp\u0142ywa na wyniki bada\u0144?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Jednym z wyzwa\u0144 dotycz\u0105cych badania kofeiny jest jej zmienno\u015b\u0107 w r\u00f3\u017cnych rodzajach kaw. Badania wskazuj\u0105, \u017ce zawarto\u015b\u0107 kofeiny w fili\u017cance kawy mo\u017ce si\u0119 znacz\u0105co r\u00f3\u017cni\u0107 w zale\u017cno\u015bci od miejsca zakupu i metody parzenia:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Espresso:<\/strong> 60-100 mg kofeiny.<\/li>\n\n\n\n<li><strong>Kawa przelewowa:<\/strong> 80-120 mg kofeiny.<\/li>\n\n\n\n<li><strong>Kawa instant:<\/strong> 30-60 mg kofeiny.<\/li>\n<\/ul>\n\n\n\n<p>Te r\u00f3\u017cnice mog\u0105 wp\u0142ywa\u0107 na to, jak odczuwamy efekty kofeiny, szczeg\u00f3lnie wieczorem.<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/swiatsupli.pl\/zdrowa-zywnosc-kawa-beorganic-arabica-reishi-bio-252g\/p9101?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Kawa_wieczorem%3F_Co_m%C3%B3wi_nauka_o_wp%C5%82ywie_kofeiny_na_sen\" target=\"_blank\" rel=\"noreferrer noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-beorganic-arabica-reishi-bio-252g.png\" alt=\"\" class=\"wp-image-20095\" srcset=\"https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-beorganic-arabica-reishi-bio-252g.png 800w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-beorganic-arabica-reishi-bio-252g-300x300.png 300w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-beorganic-arabica-reishi-bio-252g-150x150.png 150w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-beorganic-arabica-reishi-bio-252g-768x768.png 768w, https:\/\/swiatsupli.pl\/blog\/wp-content\/uploads\/2025\/01\/zdrowa-zywnosc-kawa-beorganic-arabica-reishi-bio-252g-360x360.png 360w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><\/a><\/figure>\n\n\n\n<p class=\"has-text-align-center\"><a href=\"https:\/\/swiatsupli.pl\/zdrowa-zywnosc-kawa-beorganic-arabica-reishi-bio-252g\/p9101?utm_source=blog&amp;utm_medium=referral&amp;utm_campaign=Kawa_wieczorem%3F_Co_m%C3%B3wi_nauka_o_wp%C5%82ywie_kofeiny_na_sen\" target=\"_blank\" aria-label=\"BeOrganic Arabica + Reishi Bio 252g-KLIKNIJ TUTAJ (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">BeOrganic Arabica + Reishi Bio 252g-KLIKNIJ TUTAJ<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Podsumowanie\"><\/span>Podsumowanie<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Kawa wieczorem nie musi by\u0107 problemem, je\u015bli spo\u017cywamy j\u0105 w niewielkich ilo\u015bciach i dbamy o higien\u0119 snu. Najnowsze badania pokazuj\u0105, \u017ce dawka 100 mg kofeiny na 4 godziny przed snem nie wp\u0142ywa negatywnie na jego jako\u015b\u0107. Jednak wi\u0119ksze ilo\u015bci kofeiny mog\u0105 znacz\u0105co zaburza\u0107 sen, nawet je\u015bli spo\u017cywamy je wcze\u015bniej w ci\u0105gu dnia.<\/p>\n\n\n\n<p>Je\u015bli masz problemy ze snem, lepiej zrezygnowa\u0107 z wieczornej kawy i skupi\u0107 si\u0119 na innych aspektach poprawy jego jako\u015bci. Pami\u0119taj, \u017ce kawa mo\u017ce by\u0107 sprzymierze\u0144cem, ale tylko wtedy, gdy stosujemy j\u0105 z umiarem i odpowiednio do swoich potrzeb.<\/p>\n\n\n\n<p>Masz pytania? Podziel si\u0119 swoimi do\u015bwiadczeniami z wieczorn\u0105 kaw\u0105 w komentarzach!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Zainteresowa\u0142 ci\u0119 temat kawy przed snem?<br \/>\nZapraszamy do wpisu!<\/p>\n","protected":false},"author":6,"featured_media":20093,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","inline_featured_image":false,"rop_custom_images_group":[],"rop_custom_messages_group":[],"rop_publish_now":"initial","rop_publish_now_accounts":[],"rop_publish_now_history":[],"rop_publish_now_status":"pending","footnotes":""},"categories":[1380],"tags":[1875,263,2301,242,2726,2727],"class_list":{"0":"post-20090","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-suplementy-naturalne","8":"tag-co","9":"tag-kawa","10":"tag-o","11":"tag-sen","12":"tag-wieczorem","13":"tag-wplywie"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Kawa wieczorem? 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