CAFFEINE: HOW TO HACK IT AND HOW TO QUIT IT

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Other factors affect how well you tolerate caffeine too including your biological sex and medications you take. People who smoke or use nicotine a lot tend to metabolize caffeine faster cutting its halflife by up to 50. Pregnancy on the other hand slows your ability to eliminate caffeine which is why experts recommend no more than 200 milligrams of caffeine per day during pregnancy.
What are the risks of drinking coffee late at night?
A bad nights sleep is perhaps the No. 1 risk of drinking coffee late at night. Insomnia the inability to fall asleep or stay asleep most nights of the week affects as many as 1 in 3 adults worldwide. Too much caffeine throughout the day or late at night can make insomnia worse.
One study found that consuming caffeine within four hours of bedtime didnt affect sleep but using alcohol and nicotine did. But DiMarino notes that researchers relied on sleep journals and smart watches worn only by a specific demographic.
Among other concerns this observational study didnt track how much or what type of coffee people drank he says so take these findings lightly. 
In general he says a latenight cup of java can affect your sleep in several ways.
1. It messes with your sleep signals
Caffeine is a biochemical that blocks your brains production of adenosine a chemical that induces sleep. Adenosine acts as a nervous system depressant slowing your brain activity to promote sleep and keep you from waking up at night.
Adenosine gradually builds in your body throughout the day DiMarino explains but caffeine blocks adenosine receptors making you feel more alert and less tired at the end of the day.
2. It changes your bodys internal clock
Drinking coffee late at night when your body is preparing to wind down can also affect your circadian rhythm. This 24hour internal body clock controls your sleepwake cycles.
One study found that drinking a double espresso about 120 milligrams of caffeine three hours before bedtime throws off your circadian rhythm by at least 40 minutes. Thats like being exposed to 90 minutes of bright light just before turning in for the night. Yikes!
3. It makes you more anxious
Caffeine is a stimulant that affects your brain and nerves and your nervous system controls your thoughts and feelings not to mention your heart rate and breathing.
For someone prone to anxiety caffeine can make symptoms worse DiMarino says. Drinking coffee late