To ensure sufficient slow-wave and REM sleep, avoid ingesting caffeine (coffee, tea, soda, etc.) within 8-12 hours prior to your bedtime, even if you can fall asleep, as it disrupts sleep architecture.
Children younger than 14 should avoid caffeine in forms like energy drinks, sodas, coffee, and tea, as the developing brain should not be bathed in exogenous neurochemicals.
Adolescents and teens (ages 14-18) should limit their total caffeine intake as much as possible, and avoid energy drinks containing L-tyrosine or theanine, which are best left for those 18 and older.
To prevent an afternoon energy crash, delay your first caffeine intake until at least 90-120 minutes after waking.
To reset caffeine tolerance and reduce withdrawal symptoms, halve your daily intake for 2-3 days, then take 1-2 full days off, and then return to the half-dose as your new baseline.
If you spike your caffeine intake for a performance boost, expect a crash the next day; do not continue the elevated dose, but instead manage the crash with sunlight and movement, then return to your regular baseline.
For regular caffeine drinkers to achieve a true cognitive and physical performance-enhancing effect, abstain from caffeine for about four days to reset sensitivity.
Daily caffeine consumption is generally acceptable for most adults if it does not induce anxiety or panic attacks and does not disrupt nighttime sleep.
If you are highly sensitive to caffeine, experiencing jitters, anxiety, or heart palpitations even from small amounts, you should abstain from caffeine entirely.
If consuming caffeine, opt for clean sources like plain coffee or tea, and thoroughly research ingredients if consuming energy drinks to understand their effects.
If consuming yerba mate, choose non-smoked varieties, as smoked varieties can be carcinogenic.
Most adults can tolerate caffeine doses ranging from 100 milligrams to 300 milligrams, depending on body weight and individual tolerance.
Do not make it a regular habit to consume caffeine in the late afternoon, as it will disrupt sleep architecture and reduce next-day restfulness, even if you can fall asleep.
If you want to reduce caffeine intake, you can taper off by cutting your daily amount by 10-15% over four to seven days to minimize withdrawal symptoms.
For children, occasional small amounts of caffeine, such as those found in chocolate, are likely not problematic.