Would I have more deep Stage 4 sleep if I don't drink caffeine or only if I don't drink 8 hrs before bed?

Question

I have read that caffeine consumption limits or reduces the amount of Stage 4 sleep (the most important part), but I have also read that if you don't drink any caffeine within 6-8 hours of your bedtime, this is good for sleep. But, does this this still cause you to miss out of more restorative deep Stage 4 sleep ? Or is the caffeine already out of your system by then?

Additional info-
Sleep is a build up of adenosine and caffeine stops the affects of adensione.

IMPORTANT-
I wonder if the amount of caffeine matters and a person's physical size and metabolism.

I only drink a cup of black tea, no coffee. But, I have not been a regular caffeine user (off and on, and not that much). But, a cup of tea might have the same affects as a cup of coffee for a normal person who has built up a tolerance for caffeine.

Answer 1

I think the amount of caffeine, and the person's tolerance for caffeine DOES matter.

But the best approach is to stop drinking caffeine by about noon or 1 PM, so you can sleep better. This works for me, otherwise I go crazy drinking coffee and then I keep waking up all night long.

Overall, you should consider limiting yourself to 2 cups of day in the morning. I go back and forth between drinking none (during low stress times) and then 3-4 (high-stress times). I can really see the difference. I feel so much more rested when I have absolutely none, and only slightly LESS better with 1-2 per day.

Answer 2

Depends on your metabolic system.