Can Caffeine Impact Your Sleep ?
Most used stimulants in the world caffeine, in the moderate dose and correct times, do have a plentiful list of benefits, such as fatigue resistance, improved performance, increased strength and decreased perception of fatigue (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5839013/). Inversely, caffeine does have an impact on your sleep. In pharmacology the term “half-life” is used, the length of time it takes for the body to remove 50% of a drug/stimulant concentration. Caffeine has an average half-life of 5-7 hours(Why we sleep, Matthew Walker). This means if you’ve had a coffee or caffeine supplement at 4:00 PM, at 10:00 PM you theoretically have 50% of the caffeine still active. Additionally, caffeine has a quarter-life of 12 hours, so let’s say you have a coffee at 11:00 AM, you theoretically would have 25% of the stimulating impacts of caffeine active at 11:00 PM or a better way to imagine it. (https://www.ncbi.nlm.nih.gov/books/NBK223808/) I’m also not just picking on coffee here, the same could be said for a pre-workout that has caffeine present. Some pre-workouts have an immense amount of caffeine( needed at first place to improve performance). It is not a good idea to have pre-workout if you are planning to fall asleep in the next 3-4 hours, find another way to hype yourself up. Caffeine can have a huge negative impact on our sleep as it opposes adenosine, a chemical that builds sleep pressure and works in conjunction with our circadian rhythm. Caffeine tolerance can be built over time, however, this negative impact is universal and shouldn’t be overlooked.