![]() ![]() This vicious cycle leads to more caffeine and even more sleep loss. While this may sound like a great quick fix for a sleepless night, it can easily lead to caffeine dependence, which can impact sleep further, leading you to need more caffeine the next day. It can also mask the effects of being sleep deprived, temporarily improving your performance and making you feel less sleepy. We cover how long caffeine withdrawal symptoms last here.Ĭaffeine can easily disrupt sleep as it can delay when you fall asleep, reduce total sleep time, and decrease the amount of deep sleep you get. Symptoms of this include headaches, fatigue, irritability, muscle pain, and anxiety. Plus, your body can become dependent on it and you may experience caffeine withdrawal. High doses of caffeine can cause insomnia, and drinking too much of it can cause caffeine tolerance, meaning your body gets used to it and you need to have more of it to feel the same stimulating effects. Green tea - 20 mg to 45 mg per 8-ounce cupīut caffeine can come with side effects.Black tea - 47 mg to 90 mg per 8-ounce cup.Soft drinks like Coke - 21 mg per 7.5 ounce can.Decaf coffee - 3 mg to 12 mg (it all depends on the decaffeination method).One cup of instant coffee - 30 mg to 90 mg.A single shot of espresso - about 63 mg. ![]() ![]()
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