I've been experimenting with caffeine. I don't drink coffee or soda, basically never have caffeine. If I take caffeine for a race or workout, even in the morning, I can't get to sleep well and I'm capping at 200mg. How can you get yourself to metabolize it out faster to not mess up sleep?
It's great to see you have been trying to implement caffeine into your fueling strategy. Individual sensitivity to caffeine can vary and is reflected in the recommendation of 3-6mg per kg body weight. Caffeine has a have a half life of ~5 hours. This means after 5 hours post consuming your 200mg dose you will still have 100mg in your system. Then 50mg a further 5 hours on from this. If you feel caffeine is affecting your sleep quality, I would recommend you experiment with the dose timing as well as the total dose. Unfortunately there isn't a hard and fast rule when it comes to using caffeine. I hope this helps - James.
