Uh in fact , or at least anxious . So be cautious with your use and adopting of caffeine if you're not already caffeine adapted , but most people do quite well to ingest 100 to 200 mg of caffeine prior to doing some focused work . And again , I recommend delaying your caffeine intake to 90 to 100 and 20 minutes after waking unless you are using that caffeine to really jolt your system .
But I realize that there are people out there that ingest caffeine as late as two or three in the afternoon and can still sleep fine . I will caution those of you that think that you can drink caffeine in the evening or night time and still fall asleep . All of the research points to the fact that the architecture of your sleep and the depth of your sleep is disrupted even if you're able to fall and stay asleep , the sleep you're getting is simply not as good as the sleep you would get if you were to shut off your caffeine intake at least eight hours before bedtime .
And the range is basically from 100 mg to 400 mg . I wanna caution everybody out there if you're somebody who suffers from anxiety or panic attacks and you're not used to ingesting caffeine and you run out and ingest 400 mg of caffeine in the form of espresso or Yorba mate or an energy drink or in pill form that is going to be very uncomfortable for you . You're going to be sweating , profusely , your heart rate is going to increase , you're going to be quite panicked .
And caffeine also operates on the epinephrine , the adrenaline system . In fact , if we ingest too much caffeine , we'll sometimes get the jitters . Those jitters are really the sympathetic as it's called nervous systems bias toward movement .
So be cautious with your use and adopting of caffeine if you're not already caffeine adapted , but most people do quite well to ingest 100 to 200 mg of caffeine prior to doing some focused work . And again , I recommend delaying your caffeine intake to 90 to 100 and 20 minutes after waking unless you are using that caffeine to really jolt your system . Uh before a workout , caffeine can of course , be ingested in various forms , even pill form , but most people ingest it in the form of coffee or my particular favorite way to ingest caffeine is Yorba mate .
