Caffeine is one of the most popular stimulants in the world and is most commonly consumed in coffee. People turn to caffeine to wake up in the morning and to stay energized throughout the day, but there’s a downside: Too much caffeine can keep you awake even when you’re ready to sleep.
The key to this unwanted aftereffect is a compound called adenosine, a byproduct of neuron activity in the brain. Receptors in our nervous systems constantly monitor adenosine levels, and, when they drop below a certain point in the brain and spinal column, the body readies itself for sleep. Caffeine seeks out specific adenosine receptors and mimics adenosine’s effects, in essence tricking the body into thinking sleep time is a long way off.
How long a dose of caffeine affects the body can vary according to a number of factors, including tolerance, genetics, and physical health. In most cases, however, the effects last about five or six hours. Longtime coffee drinkers may experience a tolerance to caffeine that requires them to consume increasing quantities to achieve the same stimulant effect. If they stop drinking coffee cold turkey, they may experience withdrawal symptoms such as headaches, irritability, and nausea.
To prevent caffeine-related sleep issues, it is recommended that caffeine consumption be limited to four cups of coffee per day and that the last cup be consumed no later than midafternoon. Switching to caffeine-free coffee or tea can also help. Children and adolescents should avoid heavy caffeine consumption, according to the American Academy of Pediatrics.