Energy drink for work and long shifts: how to drink it without ruining your sleep

If you're looking for an energy drink to help you work or get through long shifts, the important thing isn't just how much caffeine it contains, but when you drink it. Having one at the wrong time can save your afternoon and ruin your sleep later. Here's what official sources say about caffeine and sleep, how to space it out depending on your shift, and what to look for on the label.

Is it a good idea to drink an energy drink at work?

For a healthy adult, it can fit into the workday as long as you monitor your total daily caffeine intake. The EFSA considers that up to 400 mg of caffeine per day, spread out, and up to 200 mg in a single dose pose no safety concerns for healthy adults. During pregnancy and breastfeeding, the limit is 200 mg per day, and it is not recommended for children.

The trap is adding it all up. Your morning coffee, your lunch cola, and your afternoon energy drink all count. If you arrive at work after two coffees, you've already used up a good chunk of your allowance. We explain this in more detail in How much caffeine per day is safe?

How many hours before bedtime should you stop drinking caffeine?

This is the key question if you work shifts. The EFSA indicates that doses of 100 mg can already affect sleep duration and quality in some adults if taken close to bedtime.

A meta-analysis review published in Sleep Medicine Reviews in 2023 (Gardiner et al.) calculated that caffeine reduces total sleep by an average of about 45 minutes. To avoid losing sleep, it recommends drinking a regular coffee (about 107 mg) at least 8.8 hours before bedtime, and a dose of about 217 mg at least 13.2 hours before.

One serving of Z Drinks Energy contains 200 mg, so it's closer to the second case. In real-life terms: the earlier in your workday, the better.

How to schedule caffeine depending on your shift

The calculation is simple: subtract about 13 hours from the time you plan to go to bed. That is the most prudent reference for a dose of about 200 mg according to the 2023 review. It is a calculation based on averages: some people are much less affected by caffeine and others are more affected, so use it as a starting point and adjust according to how you sleep.

What goes without saying from the table is clear: a full serving fits better in the first part of the day, or just before starting your shift. The later you drink it relative to your bedtime, the more likely you are to struggle to rest.

Night shift: the most delicate

On the night shift, the temptation is to have something at 4:00 a.m. to get through the slump. That is exactly the worst time: then you get home and struggle to sleep during the day, which is already harder. If you're going to have an energy drink, do it before starting or at the beginning of the shift, and from then on, stick to water and light food.

And one rule above all: caffeine is not a substitute for rest. If you're going to drive home while very sleepy, stop.

What to look for in an energy drink for work

• Caffeine per serving: clearly stated on the label, so you can add up the day's total.
• Sugar: a conventional can can contain dozens of grams. If you drink one every day, you'll notice. We explain it in sugar-free energy drink.
• Carbonation: if you're going to sip it over several hours, a non-carbonated drink is easier to tolerate.
• Price per serving: if you drink it several days a week, the difference between a can and powder is significant. We compare it in energy drink in powder or can.

Why a powder drink fits long workdays

You prepare it yourself, carry it in your bottle, and drink it at your own pace. That's Z Drinks Energy:

Vitamin B6, vitamin B12, vitamin C, and niacin help reduce tiredness and fatigue. Of course, no vitamin makes up for a sleepless night.

A practical tip: prepare the serving when leaving home in a thermal bottle like Polarix, which holds 600 ml and keeps it cold for up to 12 hours. If you like classic flavors, NRGY Hypnos tastes like a traditional energy drink. You have all the flavors in the Energy collection.

Is the subscription worth it if you drink it every day?

If the drink is part of your work routine, the subscription prevents you from running out of a container mid-week. You choose delivery every 30, 45, 60, or 75 days, depending on how much you use it.

To calculate it, one container is 70 servings. If you drink one every workday, about 22 a month, it will last you about three months, so delivery every 75 days works out. If you drink it every day, it will last you about 70 days: with the 60-day option, you'll never run out. And if you share a container at home, the 30-day one.

Frequently asked questions

How many energy drinks can I drink during a workday?

It depends on the caffeine in each one and the rest of what you drink. With 200 mg per serving, just one is already the maximum dose per serving that the EFSA considers safe for healthy adults, and two would reach the daily limit of 400 mg without counting coffee or sodas.

Can I drink an energy drink on the night shift?

If you are a healthy adult, yes, but it's better before starting or at the beginning of the shift. Drinking it in the middle of the night makes it harder to sleep when you get home.

Does caffeine keep you awake even if I drink it in the morning?

If you sleep at night and drink it first thing in the morning, normally no. The problem arises when you drink it in the hours before going to bed: the 2023 review recommends spacing out a dose of about 200 mg by about 13 hours.

Is coffee or an energy drink better for work?

Both contain caffeine. The difference is in the amount per serving, the sugar, and how you drink it. One serving of Z Drinks Energy is equivalent in caffeine to about two regular coffees, sugar-free, and meant to be sipped slowly.