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Hinders sleep? Not necessarily so:

the caffeine consumed as part of the study did not result in poor sleep the participants’ depth of sleep was equal, regardless of whether they had taken the caffeine or the placebo capsules Source: [[Regular Caffeine Consumption Affects Brain Structure - Neuroscience News]]

Not sure if I buy this, although I sleep pretty well despite having a consumption that used to induce panic attacks. I got over it though. I am man. I strong.

See also: [[Delay caffeine to 2hrs after waking]]

Sleep quality is not influenced by caffeine