“Normally, adenosine builds up in the brain the longer we’re awake. The more it builds up, the sleepier we become.
“Inside the brain, caffeine blocks adenosine receptors. When caffeine blocks this process, we remain alert and vigilant.”
When it comes to the recommended cut-off time, ideally you would stash caffeine away six hours before bedtime.
For example, if you go to bed at 10pm, avoiding the substance after 4pm could minimise sleep problems.
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