Tea also contains caffeine and can similarly affect sleep quality, so it's important to be mindful of its consumption.

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

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.

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%.

Be mindful of alcohol and caffeine consumption; try to avoid caffeine at least 12 hours before bedtime to improve sleep quality.

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

Caffeine should be consumed with caution; it's best to limit intake to about three cups a day and avoid it 10 to 12 hours before bedtime, depending on individual sensitivity.

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

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