Koffein kann Ihren Schlaf stören – selbst wenn es 12 Stunden vor dem Schlafengehen eingenommen wird. Während eine 100-mg-Dosis Koffein (1 Tasse Kaffee) bis zu 4 Stunden vor dem Zubettgehen ohne nennenswerte Auswirkungen auf den Schlaf eingenommen werden kann, stört eine 400-mg-Dosis (4 Tassen Kaffee) den Schlaf, wenn sie bis zu 12 Stunden vor dem Zubettgehen eingenommen wird.

I’ve linked to the news release in the post above. In this comment, for those interested, here’s the link to the peer reviewed journal article:

https://academic.oup.com/sleep/advance-article/doi/10.1093/sleep/zsae230/7815486

From the linked article:

Caffeine can disrupt your sleep — even when consumed 12 hours before bed

A recent study published in Sleep sheds light on the relationship between caffeine consumption and its impact on sleep. Researchers found that while a 100 mg dose of caffeine (roughly equivalent to one cup of coffee) can be consumed up to four hours before bedtime without significant effects on sleep, a 400 mg dose (comparable to four cups of coffee) disrupts sleep when taken up to 12 hours before bedtime. Importantly, the findings reveal that people often struggle to recognize the sleep disruptions caused by caffeine, especially when it is consumed earlier in the day.

When participants consumed 400 mg of caffeine 12 hours before bedtime, they experienced noticeable disruptions to their sleep architecture, particularly a reduction in deep, restorative sleep (non-rapid eye movement stage 3). At this time point, total sleep time was modestly reduced, and participants experienced slightly more awakenings during the night.

These effects became more pronounced when the caffeine was consumed eight hours before bedtime. Sleep efficiency—calculated as the percentage of time spent asleep while in bed—dropped by 7%, and participants spent more time awake after initially falling asleep. This timing also led to an increased number of nighttime awakenings and further reductions in the duration of deep sleep.

The most significant sleep disruptions occurred when participants consumed 400 mg of caffeine four hours before bedtime. Sleep onset latency—the time it takes to fall asleep—increased by an average of 14 minutes, total sleep time was reduced by approximately 50 minutes, and deep sleep duration decreased substantially.

Sleep fragmentation also increased, with more frequent awakenings and a higher proportion of lighter sleep stages. Subjective assessments aligned with these findings; participants reported feeling less rested and experiencing lower sleep quality when they consumed 400 mg of caffeine four hours before going to bed.

100mg is a fourth of 400mg. 4 hours is a third of 12 hours. Y’all can’t be serious. They’re not comparable doses.