Recently when work starts to pile up, I rely on coffee to get started in the morning, keep going in the afternoon, have a proper dinner and go through skin care routine before sleeping at 9 or 10PM.

This morning, driven by a growing concern towards the impact of coffee on aging and blood pressure I decided to skip the usual flat white. My focus didn’t even last until 9AM despite the fact that I was working on one of my most favourite projects. Not content to end my Friday in a low note of poor productivity, I gave up trying and headed to the coffee shop. The moment I felt so awake and energetic was also the moment my disappointment began to sink in.

While the feeling of guilty still lasted, I checked some facts about coffee and its level of caffeine with the hope that it would help to adjust my lifestyle in the weeks and months to come.

I have normal sensitivity to caffeine

There are three level of caffeine sensitivity and I belong to the middle level, which means I have no trouble sleeping as long as the caffeine is consumed early enough in the day.

My safe dose of caffeine

For healthy adults with no medical issues, it is generally agreed upon that 300mg-400mg of caffeine can be consumed daily without any adverse effects. However I weigh only 44-45 kilos and have some blood pressure issues, therefore the calculated safe dose is 200mg per day.

7-Eleven is the king of caffeine

A testing from Labdoor showed an average of 280 milligrams of caffeine in every 7-Eleven cup. Starbucks came in second with an average of 267 milligrams.

So what might be the best solution to maintain my productivity without compromising on health is a regular cup of flat white or latte, made with low-fat milk and a half shot of espresso instead of one as normal. Guess that 140mg of caffeine would be enough for me to survive long hours of brain stretching as well as to get a good sleep feeling satisfied with work accomplishment during the day.