For many of us, caffeine is a daily ritual. A coffee to kickstart the morning. Maybe another to power through the 3pm slump. Then a pre-workout shot before hitting the gym. But here’s the catch: caffeine stacks up. And while it might feel like it’s helping in the moment, too much can quietly start to work against you.
You might notice it in small ways:
- Your sleep isn’t as deep, even if you’re tired
- Your heart races after training
- You feel wired, but not truly focused
- Your usual dose doesn’t hit like it used to
Caffeine is a tool, but like any tool, it’s about how you use it. When overused, it can disrupt your sleep, elevate stress levels, and leave you in a cycle of crashes and cravings.
How Caffeine Works
Caffeine works primarily by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes relaxation and sleepiness. When caffeine blocks its action, you feel more alert (1). That stimulation can be helpful at the right dose and at the right time. The problem is, the body builds tolerance. Over time, more caffeine is needed to achieve the same effect, which may explain why your second or third coffee doesn’t feel as powerful as it once did (2).
The Sleep Trade-Off
Caffeine’s half-life is about 5–6 hours in most people, meaning if you had a latte containg 100mg of caffeine at 10am, you'd still have approximately 50mg present in your system at 4pm. Having a 3pm coffee can still leave caffeine in your system at 9pm or later, getting dangerously close to bed time. Even if you fall asleep, your 'sleep architecture' (the stages of deep and restorative sleep) is often disrupted (3).
A study published in the Journal of Clinical Sleep Medicine found that caffeine taken even 6 hours before bedtime significantly disrupts sleep, reducing total sleep time by over an hour in some participants (3). Chronic sleep disruption affects recovery, hormone balance, and cognitive performance.
The Stress Connection
Caffeine stimulates the adrenal glands to release adrenaline and cortisol, mimicking the body’s natural stress response. While this can boost alertness in the short term, chronic stimulation leads to elevated baseline stress levels, anxiety, and even fatigue (4). Too much caffeine can also contribute to a negative feedback loop: you feel tired because you’re not sleeping well, so you drink more caffeine, which further worsens your sleep... and so the cycle continues.
Performance and Focus: More Isn’t Better
Moderate caffeine consumption—around 3–6 mg/kg of body weight—has been shown to enhance endurance, strength, and cognitive performance (5). However, going beyond this dose may not yield additional benefits and can lead to diminishing returns. At high doses (above 400mg/day for most adults), side effects such as jitteriness, poor focus, and elevated heart rate often appear (6).
In fact, when it comes to mental performance, too much caffeine can impair rather than improve concentration, leading to restlessness and reduced accuracy in tasks requiring fine motor skills or focus (7).
The Hidden Caffeine Load
Many people underestimate how much caffeine they’re consuming, failing to realise it's not just in coffee. Pre-workouts, energy drinks, teas, soft drinks, and even chocolate contain varying amounts. A standard pre-workout supplement may contain 200–300mg of caffeine alone. Stack that with a few coffees and a protein bar spiked with guarana, and you're easily exceeding the recommended daily intake.
Rethinking Your Routine
If you rely heavily on caffeine to function, it might be time to reassess. Some practical tips to start with:
- Delay your first caffeine hit: Let your body wake up naturally before having your first coffee—aim for 60–90 minutes after waking. This allows your natural sleep/wake cycle (the circadian rhythm) to take effect without being aided by caffeine, thus reducing reliance on it.
- Time your intake strategically: Avoid caffeine at least 6–8 hours before bed to protect your sleep.
- Try stimulant-free alternatives: Products with adaptogens, B-vitamins, or alpha-GPC can support mental clarity and energy without the 'crash'.
- Cycle your intake: Consider taking a caffeine deload for a few days every month to reset tolerance.
Non Stim PRE is a clean, crash-free pre-workout designed for exactly this. Whether it’s an early morning session or a late-night lift, it delivers peak focus, endurance, and energy, without stimulants. Powered by Alpha GPC, L-Citrulline, and B Vitamins, it’s your go-to for performance, minus the caffeine.
The Bottom Line
Caffeine isn’t the enemy. When used intentionally, it can be an incredible ally for performance, focus, and energy. But more isn’t better. In fact, too much might be silently sabotaging your sleep, your stress levels, and ultimately, your results. Taking a closer look at your caffeine habits could be the simple shift that unlocks better performance, sharper focus, and deeper rest.
References
Fredholm, B. B., Bättig, K., Holmén, J., Nehlig, A., & Zvartau, E. E. (1999). Actions of caffeine in the brain with special reference to factors that contribute to its widespread use. Pharmacological Reviews, 51(1), 83–133.
Juliano, L. M., & Griffiths, R. R. (2004). A critical review of caffeine withdrawal: empirical validation of symptoms and signs, incidence, severity, and associated features. Psychopharmacology, 176(1), 1–29. https://doi.org/10.1007/s00213-004-2000-x
Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200. https://doi.org/10.5664/jcsm.3170
Lovallo, W. R., Al’Absi, M., Blick, K., Whitsett, T. L., & Wilson, M. F. (2006). Stress-like adrenocorticotropin responses to caffeine in young healthy men. Pharmacology Biochemistry and Behavior, 83(3), 441–447.
Spriet, L. L. (2014). Exercise and sport performance with low doses of caffeine. Sports Medicine, 44(2), 175–184. https://doi.org/10.1007/s40279-014-0257-8
Nawrot, P., Jordan, S., Eastwood, J., Rotstein, J., Hugenholtz, A., & Feeley, M. (2003). Effects of caffeine on human health. Food Additives and Contaminants, 20(1), 1–30.
Smith, A. (2002). Effects of caffeine on human behavior. Food and Chemical Toxicology, 40(9), 1243–1255. https://doi.org/10.1016/S0278-6915(02)00096-0
