Taking caffeine too early can mask sleepiness and lead to increased adenosine buildup, potentially causing a cycle of needing more caffeine throughout the day.

Caffeine acts as an adenosine antagonist, preventing sleepiness and enhancing alertness, but the timing and amount of caffeine consumed are crucial for optimizing sleep.

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

Caffeine can improve motivation and performance in training sessions, but should be taken before training to avoid compromising sleep.

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%.

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

Caffeine acts as an adenosine antagonist, blocking receptors that signal sleepiness, which can lead to a 'caffeine crash' when its effects wear off.

I recommend enjoying caffeine before noon, as having it later can negatively impact your sleep.

Delaying caffeine intake after waking can help clear adenosine, which builds up during sleep, rather than blocking adenosine receptors immediately with caffeine.