Caffeine timing is ultimately a personalized decision. So, when should you stop drinking caffeine during the day? "Research from the Journal of Sleep Medicine 7 indicates that a general guideline for most individuals is to cut off caffeine intake at least six hours before bed," says Kogan. For the extended-delivery varieties of caffeine, you might consider backing that cutoff time further. Caffeine too close to bedtime has also been shown to reduce the total time of slow-wave deep sleep, which is responsible for helping us to feel energized and well rested in the morning," shares Kogan. "When caffeine is consumed too close to bedtime, this can interfere with the circadian rhythm (the body's 24-hour schedule that regulates when we sleep). A 2017 review 6 shows that caffeine can affect everything from sleep latency (the time it takes to fall asleep) to time spent in deep sleep, if taken at the wrong time. There's no question that caffeine can affect sleep. (It also happens to be the most clinically researched type of L-theanine, aka Suntheanine®). This focus-enhancing supplement also contains L-theanine, which is the amino acid responsible for the calm, focused state often felt with matcha.* And while the benefits are the same as the green-tea-famous bioactive, the concentrated dose of L-theanine found in focus+ is intentionally derived via a pure, patented fermentation process. This includes 50 milligrams of caffeine instantly released into your system via antioxidant-rich whole coffee fruit, as well as 100 milligrams of sustained-release caffeine (Xtenergy) delivered throughout the day via green coffee beans.*Īccording to Deshanie Rai, Ph.D., FACN, the vice president of OmniActive Scientific & Regulatory Affairs, "Leveraging patented technology, Xtenergy from green coffee beans is clinically shown to sustain caffeine release in the body 3 -extending its nootropic benefits and buffering against the infamous 'crash' phenomenon."* In other words, this thoughtfully delivered caffeine has been clinically shown to increase alertness, relaxation, and overall mood, while simultaneously combating jitteriness, tenseness, and tiredness.* (Talk about useful plant bioactive technology). Someone who usually has three cups of coffee a day might just need two, for example, after taking this supplement.įocus+ supplies 150 milligrams of caffeine per capsule, straight from the Coffea robusta and Coffea arabica species of the coffee plant. If you are drinking coffee strictly for its energizing effects, you may even consider replacing one of your cups with a high-quality supplement that contains plant-derived caffeine (i.e., from the coffee plant!), like mbg's focus+. A 2018 review states that the average American adult consumes about 200 milligrams 5 of caffeine every day, confirming this hypothesis. But honestly, most of us are more likely to reach for 16 ounces of brewed coffee or cold brew, which have double the caffeine content. Research has also shown that people with a variation in their ADORA2A gene experience stronger caffeine effects and for longer periods of time," Kogan notes.Ī classic 8-ounce cup of black coffee contains about 96 milligrams 4 of caffeine. "Variations in the CYP1A2 and AHR genes have been shown to affect how quickly the body metabolizes caffeine. Caffeine sensitivity depends on age, sex, genetic makeup, and environmental factors (e.g., whether the person smokes or is pregnant), shares Broderick.Īs mentioned, your genes have a profound effect on your sensitivity to caffeine, too. This also means you would want to take it earlier in the day so the energizing effects don't bleed into your nighttime ritual.Īs you can imagine, not everyone metabolizes caffeine the same, which results in discrepancies between individual experiences. The less common, extended varieties of caffeine intentionally prolong the release of caffeine 3 over time, sustaining its levels in the blood and its benefits while buffering against the dreaded "crash" phenomenon. According to Kogan, the full metabolism of caffeine can take up to 10 hours. Most caffeine (i.e., the instant-release stuff) is fully absorbed 45 minutes after being ingested but doesn't leave the body for a while. The half-life of caffeine-i.e., the amount of time it takes for the body to process just half-is usually around five hours but can vary from one to as much as nine hours, says Meredith Broderick, M.D., neurologist and sleep specialist. Caffeine stays in your system for longer than you may think.
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