Web Reference: Feb 23, 2026 · Regular or high doses can disrupt sleep, increase anxiety, and alter brain activity and connectivity. In moderate amounts (2-3 cups of coffee daily), caffeine may offer protective brain benefits with aging, though this has not been confirmed. You likely reach for caffeine to wake up or focus. Studies did not support caffeine as having any significant effect on attention, but that it did play a role in enhancing processing speed. The majority of the studies reviewed suggest caffeine as having a significant positive effect on both short and long-term memory in adults and the elderly. For a healthy adult, the average half-life of caffeine is approximately five hours, though this can range from three to seven hours. For example, if you consume 100 milligrams of caffeine, 50 milligrams will remain in your system five hours later, and 25 milligrams will remain after ten hours.
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