Caffeine has numerous benefits and is consumed by 90% of the US population. A single dose can enhance focus, energy and sports performance. However, when consumed late in the day, coffee stimulates your nervous system and may stop your body from naturally relaxing at night. In one study, consuming caffeine up to six hours before bed significantly worsened sleep quality . Caffeine can stay elevated in your blood for 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended — especially if you are sensitive to caffeine or have trouble sleep.

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