Effect of Caffeine on Body

Like any stimulant, caffeine can create problematic sleep patterns when it isn't consumed in moderation. Caffeine affects energy levels by blocking adenosine receptors. Adenosine is a chemical that normally triggers the body to feel sleepy. "Moderate intake" may differ from person to person, since some are more sensitive to caffeine than others.

How Much Caffeine

Caffeine not only blocks the chemicals that normally trigger sleep, but it also increases production of adrenaline and dopamine, which is why it is classified as a stimulant. These effects also make caffeine potentially addictive. Generally speaking, you should limit your caffeine intake to 200 or 300 milligrams each day, according to the Mayo Clinic. This amount is the equivalent of 2 to 4 cups of coffee, depending on the strength of the brew. Other products that contain caffeine include green and black tea, chocolate, sodas, energy drinks and some dietary supplements and medications.

How Much Sleep

Although specific sleep recommendations vary based on your age and medical condition, most doctors suggest that adults get between seven and nine hours of sleep per night, according to the National Sleep Foundation. Keep in mind that the quality of sleep is just as important as the quantity. In addition to moderating your caffeine intake, you can improve your sleep quality by enforcing a regular bedtime, even on weekends, and by also avoiding nicotine and alcohol before you go to sleep.

Timing Is Everything

If you consume caffeine in moderation but still have a hard time sleeping at night, evaluate the timing of your caffeine consumption. Caffeine commonly has stimulant effects for four to six hours after consumption, and some people may experience effects for as long as 12 hours after consumption, according to the National Sleep Foundation. For this reason, avoid drinking caffeinated beverages or other caffeinated products for at least six to eight hours before your bedtime, and even longer if you have a higher sensitivity to caffeine.

Considerations

The best way to balance sleep and caffeine is to avoid excesses on both sides. Consuming more than 500 milligrams of caffeine per day is considered to be excessive, and may cause sleep problems as well as irritability, muscle tremors, heart palpitations and stomach upset. Consider taking naps during the day if you have trouble sleeping at night, and consult your doctor if you get less than five or more than 10 hours of sleep per night and feel tired during the day.