Caffeine is a substance that can significantly impact your body's natural sleep-wake cycle. While it can be a useful tool to improve alertness and concentration, it's essential to recognize the ways in which it can disrupt your sleep. Here's what you need to know about caffeine and sleep.
Caffeine blocks the effects of adenosine, a chemical that builds up in your brain throughout the day and contributes to feelings of sleepiness. By blocking adenosine, caffeine can keep you feeling alert and awake even when you should be winding down for sleep. It's important to note that caffeine can remain active in your system for up to six to eight hours after consumption, which means that drinking coffee or other caffeinated beverages too late in the day can make it more challenging to fall asleep at night.
To avoid the negative effects of caffeine on your sleep, eliminate caffeine consumption entirely after 2 pm. Limit your caffeine intake to less than 120mg per day, which is roughly equivalent to two small cups of coffee or one large cup. If you are particularly sensitive to caffeine, you may need to cut yourself off earlier in the day.