Caffeine remains the world's most widely used stimulant, found in coffee, tea, chocolate, energy drinks and some medications. However, health experts say its effects can vary significantly between individuals, with some people experiencing jitters, headaches, anxiety and sleep disturbances.
Unlike a caffeine allergy, which is rare and involves an immune response, caffeine sensitivity is linked to how the body processes the stimulant. Individual differences in metabolism play a major role in determining its effects.
Research indicates that around 40% of people are fast metabolisers, while approximately 50% are intermediate metabolisers. The remaining 10% are slow metabolisers, causing caffeine to remain in their system for longer and potentially resulting in symptoms such as restlessness, nausea and insomnia.
Because caffeine stimulates the central nervous system, its impact on physical and mental wellbeing can differ widely. Sensitivity may increase during perimenopause and menopause due to hormonal changes, while age-related metabolic changes can also heighten sensitivity and affect sleep quality.
The timing of caffeine consumption is increasingly being recognised as an important factor in sleep health.
"Caffeine blocks adenosine, a chemical that helps the body wind down for sleep, keeping the brain alert when it should be preparing for rest," said Adele du Toit.
She said growing awareness of caffeine's effects is encouraging consumers to choose caffeinated beverages earlier in the day and switch to caffeine-free alternatives in the evening.
Global beverage trend research by Euromonitor International and Mintel points to rising demand for herbal and caffeine-free teas, driven partly by interest in relaxation and improved sleep.
Du Toit said many people underestimate their daily caffeine intake because it is present in a wide range of products. She noted that simple changes, such as avoiding caffeine later in the day, can have a positive effect.
Health authorities generally regard up to 400mg of caffeine per day as safe for most adults, although individual tolerance levels vary.
The trend has also contributed to the popularity of caffeine-free evening drinks, including rooibos. The South African Rooibos Council says rooibos is increasingly being used as part of evening relaxation routines because it contains no caffeine.
Emerging research has also explored rooibos' potential role in stress response and cortisol regulation, although individual experiences may differ.
Experts say the growing focus on reducing late-day caffeine consumption reflects broader concerns around sleep health, with poor sleep linked to reduced cognitive performance, higher stress levels and long-term health risks.
According to Du Toit, the trend is not about eliminating caffeine altogether but about adopting a more balanced and intentional approach to consumption, particularly in the hours before bedtime.
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