Sleep and caffeine
We already know caffeine can negatively impact our quality of sleep. Consumption of large amounts can lead to side effects such as insomnia, increased heart rate, higher blood pressure, increased metabolism, irritability, anxiety and even headaches. If consuming caffeine too close to bedtime, these symptoms may negatively impact your duration and quality of sleep. In order to avoid such effects, aim to avoid foods containing high amounts of caffeine (e.g. coffee, tea and energy drinks) 4-6 hours before bed and limit your daily consumption to 400 mg (5,7 mg/kg body weight) of caffeine per day.
Caffeine, however, can be of use when needing a short nap. In order to stick to the recommended 30 minute nap time, drink a coffee or espresso before you nap. While you sleep the caffeine kicks in to act as a built-in alarm clock.