Caffeine consumption can lead to a dependency cycle, where individuals feel the need to consume more to counteract poor sleep quality, and it is a sleep disruptor, with just one dose in the evening decreasing deep sleep by 20%.

Even if someone claims they can drink coffee in the evening and still sleep well, studies show that caffeine can still negatively affect deep sleep quality.

You would have to age by about 15 years to produce the same deficit in deep sleep that one evening dose of caffeine can cause.

Delaying caffeine intake by 90 to 120 minutes after waking can help offset afternoon crashes and improve nighttime sleep quality.

The more caffeine you consume, the more dependent you become, which can lead to poorer sleep quality.

If you consume caffeine before noon, it can improve your sleep quality significantly.

When individuals reduce or eliminate caffeine intake, they often experience improved sleep quality and increased energy levels.

After reducing my caffeine intake to two cups before noon, I experienced the best sleep I've had in over 30 years.

Many people unknowingly consume caffeine too late in the day, which significantly impacts their sleep quality.