Coffee is one of the most popular beverages in the world, prized for its rich flavor and ability to boost alertness and energy. Millions of people rely on coffee to start their day or to keep them going during long work hours. While moderate consumption can have positive effects—better concentration and even some health benefits—drinking too much coffee poses serious risks to your health and well-being. If you notice any of these seven warning signs, it’s probably time to reconsider your caffeine intake. Even if you’re experiencing just one of these symptoms, it’s a clear signal from your body to cut back or cut back on caffeine before more serious problems arise.

1. Anxiety and worry

Caffeine is a central nervous system stimulant that increases alertness by blocking adenosine, a substance in the brain that promotes sleep and relaxation. However, too much caffeine can overstimulate the nervous system, leading to symptoms of anxiety and restlessness. You may feel unusually nervous, tense, or even experience panic attacks for no apparent reason, often accompanied by a rapid or pounding heart rate. If you regularly experience these symptoms after coffee, limit your intake and see if they improve.

2. Difficulty sleeping and poor sleep quality

Caffeine can shorten total sleep time, delay falling asleep, and reduce deep sleep. A cup of coffee in the afternoon or evening can make it harder to fall asleep and lead to frequent nighttime awakenings. Poor sleep leaves you tired and unproductive, creating a vicious cycle in which you increasingly rely on coffee to stay awake. If you suffer from insomnia or restless sleep, evaluate your caffeine habits and consider cutting back or switching to decaffeinated beverages.