Just one dose of caffeine in the evening can decrease the amount of deep sleep by 20%.

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.

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

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

If you've been using caffeine regularly, you might be masking the quality of your sleep, leading to a false sense of being well-rested after caffeine consumption.

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

I changed my caffeine habits after seeing the research, realizing that even if you're asleep, the quality of that sleep can be affected by caffeine.

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