Caffeine and Gaming: How to Get the Most Out of It Without Ruining Your Sleep?

INSTINKT / GAMING SCIENCE

Faster reactions, better alertness and focus when it matters most? Caffeine can be a useful teammate. You just need to know, when to bring it into the game and when to leave it on the bench.

⏱ 6-minute read For real gamers

You know the drill. You turn on your PC, your friends are already waiting in the lobby, and you want to be ready from the very first round. But you've had a long day, and your focus still hasn't connected to the server.

That's where caffeine comes into play. It's not a cheat code for better aim or a substitute for practice. But it can boost alertness and help you stay focused. And when you know how to use it, it can fit nicely into your gaming routine.

1 | What does caffeine actually do to your focus?

Caffeine blocks the effects of adenosine, a substance that contributes to feelings of tiredness throughout the day. This doesn't make fatigue disappear, but you may feel more alert and better prepared for tasks that require attention.

THREE REASONS GAMERS CARE ABOUT IT

⚡ Alertness: useful when you need to stay focused even on the next map.

🎯 Focus: supports concentration in situations where you need to keep track of several things at once.

⏱ Reactions: some studies have recorded faster reactions after caffeine during tasks similar to gaming situations.

And it's not just a feeling. In one small study involving nine trained esports players , participants performed better after caffeine than after a placebo in selected tests of attention, reaction time and shooting.

2 | How much caffeine is actually in your loadout?

Morning coffee, an afternoon energy drink, evening gaming. Individual doses add up, and caffeine content varies between drinks and products. Here's a quick comparison:

What you're having Caffeine
Espresso (60 ml) approx. 80 mg
Regular energy drink (250 ml) approx. 80 mg
INSTINKT EVOLVE (1 serving) 70 mg
INSTINKT BOOST (1 capsule) 160 mg

The values for coffee and energy drinks are approximate. Individual products may vary.

IT'S NOT JUST ABOUT MILLIGRAMS OF CAFFEINE

Coffee, an energy drink, or a well-thought-out gaming loadout?

Coffee and traditional energy drinks have their place. But BOOST and EVOLVE aren't just another way to get caffeine. They're designed for gamers who want to know their dose and care about the other ingredients in their drink or supplement, too.

No added sugar: Unlike sugary energy drinks, they don't add extra sugar, so you avoid the “crash”.

BOOST: A convenient natural capsule with a clearly stated caffeine dose and other carefully selected ingredients. No need to drink a sugary or carbonated beverage. Simply swallow it with water.

EVOLVE: Alongside caffeine, it contains antioxidants and plant extracts, vitamins, minerals and electrolytes. Mix it with water, and it easily becomes part of your hydration routine.

So what's a reasonable amount? The European Food Safety Authority (EFSA) states that, for most healthy adults, a single dose of up to 200 mg and a total daily intake of up to 400 mg of caffeine from all sources generally do not raise safety concerns.

This isn't a target you need to hit. What matters is your sensitivity, your daily total and when you take your last dose.

Mini reality check: One BOOST capsule contains 160 mg of caffeine. Add two espressos and you're at approximately 320 mg. So don't treat BOOST and EVOLVE as an automatic combo, and remember to count any other caffeine you have during the day.

3 | Timing: When should you bring caffeine into the game?

Waiting until you've lost your third match and can barely keep your eyes open before drinking something caffeinated isn't much of a strategy. After all, its effects don't always kick in immediately.

🕑 Before your first game
If you decide to have caffeine, allow roughly 30–60 minutes before you start. The onset and peak of its effects vary from person to person. Unlike conventional energy drinks, whose effects wear off within 1 hour, EVOLVE is estimated to last approximately 4 hours and BOOST around 4–6 hours.
🎮 During your session
Don't automatically take another dose after every match. Instead, keep track of how much caffeine you've already had that day.
🌙 Before bed
Leave enough time between your last dose and bedtime. If you're gaming late in the evening, caffeine may not be the ideal choice, even if another ranked match is just starting.

Fun fact: The average half-life of caffeine is approximately five hours. So if you consume 160 mg at 6:00 p.m., you may still have roughly half of it in your system around 11:00 p.m. Some people metabolize it faster, while others do so much more slowly.

4 | Last game. Time to switch to RELOAD mode.

A great gaming night doesn't have to end with you still analyzing your last lost clutch at two in the morning. Just as you have a warm-up before gaming, it's worth having a simple cooldown afterwards.

Switching off competitive mode, dimming the lights, putting your screens away and keeping a reasonably regular bedtime can help. And most importantly, if you want to fall asleep early, plan your last caffeine dose well in advance. Both the dose and your sensitivity matter. Even a six-hour gap may not be enough for everyone.

AFTER GAME / EVENING ROUTINE

INSTINKT RELOAD

For those moments when you don't want any more stimulation and are instead moving into a calmer evening mode, we have RELOAD. Its formula includes L-theanine, lemon balm and valerian, among other ingredients. The recommended dose is two capsules in the evening before bed.

RELOAD belongs in your evening cooldown, but it's not an antidote to caffeine consumed too late. First, time your last dose properly, then switch to a calmer mode.

EXPLORE RELOAD →

5 | Your INSTINKT loadout: Choose for the situation

You don't need to tick every box at once. The point is to choose based on how and when you play.

CAPSULES / PRE-GAME ROUTINE

BOOST / 160 mg

More than coffee in a capsule: 160 mg of caffeine is complemented by other carefully selected ingredients. A convenient, sugar-free and non-carbonated option for gamers who want to know the exact amount without having to drink another sugary energy drink. Take it approximately 30 minutes before performance.

EXPLORE BOOST →

DRINK / GAMING SETUP

EVOLVE / 70 mg

More than just caffeine: EVOLVE also contains the strongest antioxidant astaxanthin, Cognizin, guarana, green tea and blueberry extracts, Cola nitida, marigold, vitamins C, B6 and B12, other vitamins, minerals and electrolytes including magnesium, potassium and sodium.

No added sugar and no bubbles. Mix two scoops with 500 ml of water, and you've got a drink ready for your gaming session or an exciting boost of hydration.

EXPLORE EVOLVE →

EVENING / COOLDOWN

RELOAD / evening routine

A dietary supplement designed for evening use. It can fit into those moments when you choose calm over another match and get ready to rest. The perfect companion for when you want to get the most out of deep sleep.

EXPLORE RELOAD →

GG. What should you take into your next match?

Caffeine can be a useful power-up, not a substitute for sleep. Choose your amount, monitor your total intake and think about the timing of your last dose. After all, your performance doesn't just depend on the first game of the day, but also on how well you prepare for the next one.

🎁 EASTER EGG UNLOCKED

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FAQ

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Yes, our products are not regulated and you can use them in a computer game competition.

We are a Czech company focused on the development and production of nutritional supplements for professional e-sport gamers as well as for casual players of competitive games.

Products:

  • BOOST –  is used to increase performance and the condition for better results in gaming. The composition of carefully selected ingredients provides energyBOOST and adaptogen nootropic plants increase cognitive brain function.
  • RELOAD –  is used to improve sleep and regenerate the body. Gamers are the most affected group with impaired sleep quality due to irregular sleep and the negative effect of blue light from monitors before bedtime.
  • EVOLVE – focuses on comprehensive health and personal performance support. It serves to supply natural energy, improve cognitive functions of the brain, support eyesight, support metabolism along with antioxidant effects and supply vitamins with electrolytes for the best possible overall body function.

RELOAD is the first dietary supplement of its kind developed specifically for gamers. The combination of carefully selected ingredients improves the quality of deep sleep (REM) and supports the regeneration of the body, brain, stress relief and provides a good condition for better results the next day.

  • It is taken 1-2 hours before bedtime.
  • Long-term effect of increased sleep quality.

The pill is an ideal form for 4 reasons:

  1. PURE MIXTURE
    In a pill form, you can simply put in only those ingredients that you really want to have in it and have them work. Liquids are very unstable and most energy drinks therefore contain by-products and undesirable pollutants such as preservatives, colorants and flavors.
  2. WITHOUT CO2
    Energy drinks contain gas, which bothers most people. The feeling of a bloated belly is not pleasant and certainly not during a game session. One pill contains exactly the same energy as drinking two energy drinks.
  3. NO SUGAR
    Sugar is not a good source of energy. With a pill, however, you can forgo sugar and sweeteners. To make an energy drink taste that good, you have to put a lot of sugar in it: Up to 25 sugar cubes per 1 liter. Not only can sugar possibly make you fat, it only provides an instant energy boost that drops off very quickly. The side effects such as restlessness, nervousness and an unpleasant tremor quickly set in.
  4. CHEAPER
    Even if it doesn't seem like it, taking pills is actually cheaper than consuming coffee or energy drinks.
    1 pill = 2 energy drinks = 3 cups of coffee
    • PILL: Price for one approx0,37 EUR
    • ENERGY DRINK: Preis for 2 ca. 2,5 EUR
    • COFFEE: Price for 3 cups at home ca. 6 EUR

EVOLVE is the first dietary supplement of its kind that focuses on the comprehensive improvement of health and personal performance. The composition contains natural substances that support the human body in a wide range and, unlike ordinary energy drinks, it does not contain any sugar. The composition also contains a mix of important electrolytes and vitamins that will strengthen immunity and overall health.

BOOST is a dietary supplement packed with the most effective substances for increasing energy, concentration and accelerating reactions. Experienced chemists from the pharmaceutical field and nutrition experts participated in the development of the composition. We have created a perfect combination of substances that react with each other and help to achieve better results.

  • It is used about 30 minutes before the performance
  • Duration of action 4-6 hours

Health is the highest priority for us. Our products contain an adequate dose of ingredients that are completely safe for the body. All ingredients in the composition are approved by the European Union and classified as harmless. The products are also registered in the Czech Republic (SZÚ) and approved for sale throughout the EU.

Each RELOAD and BOOST pack contains 60 pills.

How to use Instinkt?

BOOST

  • Is used about 30 minutes before the performance
  • Duration of effect approx. 4-6 hours

RELOAD

  • Is used approx. 1-2 hours before going to bed
  • Long-term effect due to increased sleep quality

EVOLVE

  • Mix 2 scoops (9.6g) well in 500ml of water (any undissolved precipitates are fine)
  • You can take 2 drinks a day. We recommend a break of at least 3 hours between drinks

You can pay your order online through our e-shop by credit card or Paypal.

We ship the ordered goods within 24 hours. The package is usually delivered within the countries of the European Union in 2-3 working days after the shipment. We deliver the package directly to your home. You will be regularly informed about the status of the shipment by e-mail. The link to track the shipment is in the e-mail confirming your order.

You can return the goods ordered on our website undamaged and unopened without giving any reason within 14 days after purchase. A detailed procedure for complaints or returns can be found in the Terms and Conditions.

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