*stops mid-sip of cold brew to hate click*
, M.D., assistant clinical professor at UC Davis Health, tells SELF. “Adenosine is like a sleep-inducing molecule that your brain makes while you’re awake. The longer you’re awake, the more adenosine you have in your system,” Dr. Sampat explains. And caffeine is essentially an adenosine antagonist, binding to molecules of adenosine and lessening its sleep-inducing effects, Dr. Sampat says.
The thing is, caffeine is kind of like an obnoxious party guest: It arrives with a bang, peaks early, and then lingers for hours, long after the initial excitement has worn off. Caffeine’s primary stimulant effects occur in the first hour or so, when it reaches peak levels in your blood, according to theBut it takes a long,time for caffeine to completely leave your system, with its zippy side effects gradually wearing off as time passes and your body metabolizes it, Dr. Sampat says.
Now, whether or not having some caffeine left in your system actually messes with your sleep depends on a whole bunch of individual factors, which we’ll get to in a minute. But generally speaking, there is good evidence that caffeine can affect both the quantityCaffeine’s primary effect is that it makes it harder to fall asleep initially , Dr. Sampat says. But caffeine can also reduce your total sleep time bythroughout the night.
We can chock a lot of this variability up to genetics, Dr. Sampat says. Our natural sensitivity to caffeine and the rate at which we metabolize it can differ hugely from one person to the next. While we don’t fully understand the genetic component yet, we do know that there are genetic variations in both the various adenosine receptors that caffeine targets and the main liver enzyme that metabolizes caffeine, called cytochrome P450, Dr. Sampat explains.
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