Optimal caffeine timing to avoid sleep disruption
The article discussed the impact of caffeine consumption on sleep quality. A review of 24 studies showed that drinking a cup of coffee about 8.8 hours before sleep reduces the likelihood of caffeine affecting sleep, although its effects can last for several hours after consumption. Caffeine disrupts the functioning of adenosine, the substance that promotes drowsiness, leading to a reduction in sleep duration by approximately 45 minutes and delaying the time it takes to fall asleep and get rest during the night. The findings suggest that it is best to avoid consuming products containing high amounts of caffeine at least 13 hours before bedtime. The most important question is not how many cups of coffee are consumed daily, but rather, when the last cup is taken to minimize its impact on sleep.
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