Quick answer: on a night shift, caffeine works best in small amounts early in the shift, then not at all for the last several hours before you plan to sleep. NIOSH (the US workplace-safety institute) gives nurses exactly that advice: have caffeine at the start of a night shift and stop several hours before the shift ends. Small, spread-out top-ups are easier to time than one big coffee, and that's where a pocket tin of coffee chews can help.
Why night shifts make coffee tricky
Nights ask your body to be alert when it wants to sleep, then sleep when it wants to be awake. Coffee can help with the first part, but it can easily wreck the second. Caffeine has a half-life of around 5–6 hours, and much longer in some people, so the coffee you have at 3 am is still working when you're trying to sleep at 8 am.
A well-known sleep study found that a large dose of caffeine (400 mg) taken even six hours before bed cut total sleep by more than an hour, and people mostly didn't notice. After a run of nights, that lost sleep adds up.
When to have caffeine on a night shift
Here's a simple way to time it on a 12-hour night shift (7 pm to 7 am), if you plan to sleep around 8 am. Adjust the times to your own roster.
- Start of shift (7–9 pm): your first and biggest caffeine window. Have your usual coffee or a few chews as handover finishes.
- The long middle (9 pm–1 am): small top-ups when you feel yourself fading, rather than one large cup.
- The last stretch (after about 1–2 am): stop caffeine. Lean on light, movement, water and a snack instead, so you can actually sleep when you get home.
Everyone's sensitivity is different. If you still struggle to sleep after nights, move your cut-off earlier.
How much caffeine is sensible?
The European Food Safety Authority considers up to 400 mg of caffeine a day safe for most healthy adults, and up to 200 mg in a single dose. That's a ceiling, not a target. On nights, less, spread out and earlier, usually works better.
For reference, a single espresso shot has around 80 mg. A tin of Littos Coffee Chews holds about 25 chews, so each chew is a small top-up:
- Choco Mocha, Caramel Macchiato, Hazelnut Latte: approx. 50 mg per tin (about 2 mg per chew)
- Flat White, Iced Mint Coffee: approx. 70 mg per tin (about 2.8 mg per chew)
- Double Espresso: approx. 140 mg per tin (about 5.6 mg per chew)
Because each chew is so small, you can add a little at a time and stop whenever you hit your cut-off, instead of committing to a whole cup.
Why coffee chews suit the ward
- No cup to find or leave behind. A 15 g tin sits in a scrub pocket or locker.
- Nothing to make. No kettle, no machine, no queue on a 10-minute break.
- Small doses. Easy to have a chew or two and get back to the patient.
- Real coffee. They're made with real coffee powder, not coffee-flavoured candy.
Not sure which strength suits you? The Tasting Set lets you try several flavours, or see the full Coffee Chews range.
More ways to get through the night
- Bright light early, dim light late. Bright light early in the shift helps alertness. Sunglasses on the way home help you wind down.
- Eat light at 3 am. Heavy meals in the small hours can make the slump worse.
- Keep drinking water. Tiredness and thirst feel surprisingly similar.
- Protect your sleep. A dark, cool, quiet room and a consistent routine after nights matter more than any coffee.
- A short nap if your workplace allows it. Even a brief rest before or during nights can help.
Littos Everyday Heroes
Nurses, doctors, paramedics, carers and other eligible healthcare workers can join Littos Everyday Heroes. Once your eligibility is confirmed, you get 15% off Littos Coffee Chews. It's our thank-you for the long shifts.
Night shift coffee FAQ
When should I stop caffeine on a night shift?
Several hours before the shift ends, and ideally about six hours before you plan to sleep. On a 7 pm–7 am shift, that usually means no caffeine after about 1–2 am.
Is it better to have one big coffee or small amounts?
For most people on nights, small amounts early in the shift are easier to manage than one large dose. You can top up only if you need it and stop on time.
How many coffee chews can I have on a shift?
It depends on the flavour and your own tolerance. Start with a chew or two, see how you feel, and count any other coffee, tea, cola or energy drinks you have that day.
Who shouldn't have coffee chews?
Littos Coffee Chews contain caffeine and are not recommended for children, pregnant or breastfeeding women, or people sensitive to caffeine. They contain milk and are sweetened with xylitol, which is toxic to dogs. If you have a health condition or take medication, check with a health professional first.
This article is general information, not medical advice. Sources: NIOSH training for nurses on shift work; Drake et al., Journal of Clinical Sleep Medicine (2013); EFSA caffeine safety opinion.