Caffeine is widely regarded as the most popular drug in the world. A stimulant, it is naturally occurring in over 60 plants, including coffee beans, tea leaves and cocoa pods and is available for easy consumption in coffee, tea, soft drinks, over the counter medications and chocolates.

Most people enjoy caffeinated beverages like coffee or tea in the mornings to increase their energy levels. The effects are usually felt quite quickly, usually within 15 minutes of consumption. Caffeine causes your body to produce more adrenaline and supresses the production of melatonin, the chemical that helps us fall asleep. Since these effects can last several hours, it is best to avoid caffeine later in the day, especially before bedtime. Too much caffeine can lead to difficulties getting to sleep, more fatigue in the mornings and higher caffeine consumption throughout the day.

While there is no recognized health risk associated with a moderate daily intake of caffeine, lack of sleep can have serious consequences. Try these tips to ensure that your daily coffee habit doesn’t affect your nightly sleep habits:

• Have a healthy breakfast. Eat before you have any caffeine in the morning so you can gain energy from nutritious foods instead.
• Get more sleep. Having a regular, consistent sleep routine will allow you to wake up feeling rested instead of relying on caffeine.
• Limit your consumption. Try and restrict yourself to a maximum of three caffeinated beverages during the day.