Regular Caffeine Intake Delays REM sleep Promotion and Attenuates sleep Quality in Healthy Men

This study investigated how regular caffeine intake affects REM sleep and sleep quality in 20 healthy men. Participants consumed caffeine (450 mg/day) or placebo for 10 days in a controlled setting. Regular caffeine intake delayed the onset and reduced the proportion of REM sleep, a phase critical for memory and emotional regulation. Participants also reported waking more tired after caffeine intake. These findings suggest that regular caffeine use disrupts restorative sleep phases and may promote reliance on caffeine to counteract tiredness.

To maintain healthy sleep and reduce reliance on stimulants, avoid consuming high doses of caffeine (e.g., 450 mg/day) over extended periods. Limit intake to earlier in the day to minimize disruptions to REM sleep. This study's rigorous design provides strong evidence, but individual differences in caffeine sensitivity may require personalized adjustments to optimize sleep and cognitive health.