Why Coffee Wakes Us Up (and How Not to Overdo It)

Caffeine competes with adenosine—the sleepiness molecule—so we feel more alert. Effects kick in
within 15–30 minutes and last a few hours. Benefits include improved attention, mood and exercise
performance; risks include jitters, light sleep and tolerance. Practical tips: avoid late‑day
intake, sip water before coffee, try a post‑lunch “walk & coffee”. A common guideline is up to 3–4
shots a day for healthy adults, unless your doctor suggests otherwise. The goal isn’t quitting but
using caffeine mindfully while protecting sleep.