Evening use of caffeine moderates the relationship between caffeine consumption and subjective sleep quality in students

This study investigated caffeine consumption, its timing, and sleep quality in 880 Dutch students. Results showed that higher total caffeine consumption negatively affected sleep quality, but only in students who avoided evening caffeine use. Those who consumed caffeine in the evening had higher total intake but reported similar sleep quality, suggesting self-regulation by sensitive individuals. Chronotype (morning or evening preference) did not significantly moderate the caffeine-sleep relationship. The study emphasizes individual variability in caffeine sensitivity and the potential benefits of adjusting consumption timing to protect sleep and cognitive health.

Avoiding caffeine in the evening can help sensitive individuals maintain better sleep quality. If caffeine affects your sleep, self-regulate by consuming it earlier in the day and moderating overall intake. These recommendations are based on observational data and self-reported measures, so individual responses may vary. Experiment with timing and quantity to find an optimal balance for sleep and alertness.