Sleep Deprivation vs Alcohol: Performance Impairment at BAC 0.05%

How Does Sleep Deprivation Compare to Alcohol Impairment for Performance?

Moderate sleep deprivation produces cognitive and motor performance impairments equivalent to a blood alcohol concentration (BAC) of 0.05%, this landmark study demonstrates. After 17-19 hours without sleep, participants showed reaction time delays, attention lapses, and coordination problems that matched the performance decrements seen in people with legally measurable alcohol intoxication. The research reveals that sleep deprivation impairs performance through similar mechanisms as alcohol, affecting judgment, reaction time, and motor control, yet sleep deprivation is far more socially acceptable despite producing equivalent safety risks.

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EFSA Caffeine Safety Guidelines: Official European Health Authority Review

Dr. Kumar’s Take

This EFSA report remains the definitive reference for safe caffeine intake thresholds. It concludes that moderate daily caffeine consumption is not associated with health risks in adults, pregnant women, or adolescents within specified dose ranges.

Key Takeaways

• Up to 400 mg/day is considered safe for healthy adults.
• 200 mg in a single dose is generally well tolerated.
• Pregnant women: ≤200 mg/day is recommended to avoid fetal exposure risks.
• Children and adolescents: up to 3 mg/kg body weight/day considered acceptable.

Actionable Tip

For healthy adults, two to four standard cups of coffee per day typically stay within recommended limits. Pregnant individuals should limit intake and account for hidden caffeine in sodas or chocolate.

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Caffeine Safety Review: Maximum Safe Doses & Health Risks

Dr. Kumar’s Take

Despite decades of widespread use, caffeine’s safety profile remains impressively solid when consumed in moderation. This exhaustive review looked at toxicology data from thousands of subjects and concluded that typical intakes are safe for most adults, though risks rise sharply at higher doses or with individual sensitivity.

Key Takeaways

• ≤400 mg/day is generally recognized as safe for healthy adults.
• Pregnant individuals should limit to ≤200 mg/day to reduce fetal exposure.
• Toxicity is rare and typically linked to energy drinks or supplements exceeding 1 g caffeine.
• Children and adolescents metabolize caffeine more slowly and should keep intake modest.

Actionable Tip

A few cups of coffee daily is safe for most adults. Avoid high-dose pre-workout powders or stacking multiple caffeine sources.

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