How Caffeine Is Secretly Sabotaging Your Productivity
Hey Bestie!
Be honest—do you ever find yourself reaching for a coffee (or an energy drink) way past noon, knowing full well it's going to mess with your sleep? Because... same.
I used to think I could power through, but lately, I've been rethinking my habits—especially when it comes to sleep. If I want to show up fully focused and productive, I need rest that actually restores me. So, I'm working on cutting down my caffeine intake (yes, even my beloved afternoon pick-me-up) and getting serious about better sleep.
Because let's be real—poor sleep = poor productivity. And if you've been feeling foggy, unfocused, or like your to-do list is never-ending, it might not be a time problem—it might be a sleep problem.
I recently came across an article that really caught my eye: Caffeine Can Disrupt Sleep Even 12 Hours After You've Consumed It. It breaks down just how much caffeine lingers in your system and messes with your rest. What the Research Says
What the Research Says
A study from the SPRINT Research Centre at Australian Catholic University put this to the test. Over a 21-day period, participants were given either 100 mg or 400 mg of caffeine—or a placebo—at different times: 12, 8, or 4 hours before their usual bedtime.
Researchers tracked their sleep using wearable monitors and diaries, and measured caffeine levels through saliva samples. The goal? See how timing and dosage affect sleep quality.
The Results Were Eye-Opening
When participants consumed 400 mg of caffeine (about two strong coffees) just four hours before bed, here’s what happened:
It took them longer to fall asleep—on average, 14 minutes more
They lost nearly 50 minutes of total sleep
They experienced a significant drop in deep sleep (aka the restorative kind your brain and body really need)
So even if you fall asleep eventually, caffeine could still be quietly sabotaging the quality of your rest.
What This Means for You
If you find yourself feeling groggy during the day, unfocused, or like your productivity is dragging, your afternoon caffeine habit might be playing a role. It’s not always about how much sleep you think you’re getting—but how good that sleep actually is.
Try This Instead:
Swap out your afternoon coffee for herbal tea or a walk outside
Avoid caffeine at least 6–8 hours before bed
Use a sleep tracker or journal to see if changes make a difference
This one is definitely a work in progress! If you're working on building better habits and need some accountability, let’s do it together. Send me a message—I’d love to hear what changes you're making!
Here’s to better habits (and maybe switching to afternoon tea).
-Lulu 🩷
