This means that once take a dose of caffeine, you'll break down about half of that caffeine after hours. So if you take in mg of caffeine at 9 am, you'll still have about mg left in your body between 2 and 3 pm. So now you know that the average person experiences a caffeine half-life of about hours.
But how long after drinking that cup of coffee or downing that Mountain Dew will you still be feeling a buzz? How long does caffeine stay in your body in particular? That depends on a few factors. Caffeine is processed and broken down by a set of enzymes in the liver. How much of that enzyme you produce is determined by genetics.
This means that some people metabolize or break down caffeine extra-slowly, and some people break it down so quickly they barely feel the stimulating effects of caffeine. The only way to really know how you metabolize caffeine is to have some and see what happens. If you are hypersensitive to caffeine, even small doses think half a cup of coffee may give you the "coffee jitters"—which can include feelings of anxiety, restlessness, nausea, diarrhea, heart palpitations, and general discomfort.
If you are hyposensitive, you won't feel much of a stimulating effect from caffeine at a normal dose, even if you've never had it before. Note also that pregnant women metabolize caffeine much more slowly , with an average caffeine half-life of up to eight hours.
Whatever caffeine half-life you have, the size of the dose you take will make a big difference in how long you still feel the impact of caffeine. If you drink one espresso shot which has about mg of caffeine and your personal caffeine half-life is about five hours, you'll have a pretty negligible amount of caffeine in your system ten hours after ingestion.
However, if you drink four eight-oz. Any amount of caffeine in your system about 50 mg may be enough for you to still feel some effects. Or even less if you're hypersensitive!
Note too that different products have different caffeine dosages. Coffee has more caffeine than black tea, which has more caffeine than green tea. Additionally, not all coffee brewing methods make equally strong coffee. For example, drip coffee has more caffeine than instant coffee. Even coffee from the same shop may have different caffeine content on different days!
The more often you consume caffeine, the more tolerant you become to its effects. Regular coffee drinkers need to drink more and more coffee over time to get the same stimulating effects from caffeine that they did initially. If you're a new coffee drinker, expect to feel the impact of caffeine much more strongly than if you're a coffee veteran.
If you are a big coffee drinker, keep in mind that super-high caffeine doses are toxic. Try to moderate your intake so that you aren't constantly taking bigger and bigger doses. Other substances that you take into your body can impact how you metabolize caffeine and change the half-life of caffeine in your own body. For example, hormonal birth control can slow down how quickly you process caffeine, making you more sensitive to its effects.
By contrast, regular smokers have a caffeine half-life of about three hours, making them less sensitive to the effects of caffeine.
Other drugs can also impact how you process caffeine, so look up how caffeine interacts with any prescription drugs or other substances you are taking. Caffeine can have a disruptive effect on your sleep. The most obvious effect of the stimulant is that it can make it hard for you to fall asleep.
One study also found that caffeine can delay the timing of your body clock. These effects will reduce your total sleep time. Caffeine also can reduce the amount of deep sleep that you enjoy. The effects of caffeine can occur even when you consume it earlier in the afternoon or evening.
One study found that consuming caffeine 6 hours before bedtime reduced total sleep time by 1 hour. These effects also can be stronger in older adults. It takes their bodies a longer time to process caffeine.
Regularly consuming high doses of caffeine may cause complications during pregnancy. Withdrawal symptoms can occur when you stop taking caffeine after using it regularly for a long time.
These symptoms include:. Some retailers sell pure caffeine powder in bulk. It is marketed as a dietary supplement. Parents need to be aware that many teens and young adults take it for an energy boost.
Others consume caffeine powder in an attempt to enhance performance or lose weight. Caffeine powder is highly potent, and a safe serving size is extremely small. It is nearly impossible to measure caffeine powder accurately in the home. As a result the risk of an accidental, lethal overdose is high. Caffeine has both positive and negative attributes.
It can be very effective for improving your concentration, alertness and energy. But these effects can be brief if you consume high doses of caffeine on a daily basis.
Caffeine also can have a negative effect on your sleep. It can reduce the quantity and quality of your sleep. These effects can occur even when you are unaware of them. Like most substances, you should use caffeine in moderation.
These are some general guidelines for you to follow:. Caffeine levels vary widely from one product to another. In particular, the caffeine content of coffee can be very unpredictable. Most people notice the strongest effects during this time, and many report feeling jittery, needing to urinate, and having sudden bursts of energy.
These symptoms tend to go away as the caffeine starts to break down. As the body becomes resistant to the drug, people who regularly consume caffeine may barely notice its effects. However, for someone who is very sensitive to caffeine, effects may persist for hours or until the next day. There is no set time limit. Even decaffeinated coffee contains some caffeine, and people who are very sensitive to caffeine should avoid it. Caffeine is also a common ingredient in weight loss pills and over-the-counter headache medicines, including Excedrin.
The amount of caffeine in products like coffee and tea varies, but the American Academy of Sleep Medicine has listed the following estimates:. People are usually warned not to consume caffeine while pregnant, as it can pose risks to the mother and child. While these risks diminish after birth, caffeine can affect a baby who is breast-fed. Small amounts of caffeine can be transferred through breast milk, so anyone who is nursing should limit their caffeine intake before feedings.
Most babies older than 3 months can tolerate these relatively small amounts. One study found that regular caffeine consumption by nursing women had little or no consequences on sleep patterns of babies and children aged over 3 months. However, large amounts of caffeine can make babies fussy and irritable. It can also lead to trouble developing regular sleep patterns and other negative effects. A doctor can provide specific recommendations, but there should generally be a 1—2-hour gap between caffeine consumption and nursing.
The overall effects of caffeine can last throughout the day. The drug can linger in the body and may have subtle consequences, even after the noticeable effects have worn off.
Most adults can safely consume — mg per day, and exceeding this amount can lead to sleep issues. If someone suspects that their caffeine intake is causing sleepless nights, they should lower their consumption until they determine the right limit.
It may also help to practice relaxation techniques before bed, such as gentle yoga or breathing exercises. Caffeine can be a helpful stimulant, but excessive consumption can mask underlying sleep disorders. People who need coffee or tea to wake up every morning may be unwittingly compensating for sleep issues.
Develop a regular sleep schedule by going to bed and waking up at around the same times each day. This can help the body to regulate itself, and reduce the need for stimulants like caffeine. People will quickly realize when they have had too much caffeine. Be aware of the following symptoms:.
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