The impact of daily caffeine intake on nighttime sleep in young adult men

This randomized crossover study examined the impact of daily caffeine intake on sleep in 20 young adult men. Participants consumed caffeine (450 mg/day), placebo, or transitioned to withdrawal over 9 days. Surprisingly, caffeine did not significantly alter total sleep time, sleep stages, or subjective sleep quality. However, EEG data revealed reduced sigma activity (associated with sleep spindles) during both caffeine and withdrawal conditions, suggesting subtle disruptions to sleep homeostasis. These findings indicate that regular caffeine consumption does not strongly impair sleep structure but may subtly affect brain recovery processes.

If you consume caffeine regularly, aim to moderate intake and avoid evening use to reduce potential subtle sleep disturbances. Individual responses to caffeine vary, so track how it affects your sleep and adjust accordingly. While this study shows no major sleep disruptions with habitual caffeine use, minimizing reliance can enhance restorative sleep and cognitive recovery. Personalized moderation based on tolerance is key.