You'll get used to everything. I take 300-400mg in caps as pre-workout and another 200-300 via coffee per day. There's a reason why an espresso for dinner doesn't affect your sleep.

> There's a reason why an espresso for dinner doesn't affect your sleep.

Or are you just telling yourself that?

With 600-700mg of caffeine per day, your sleep is pretty much screwed with or without an espresso, that's probably true.

A cup of coffee has roughly 100mg already, no? So 450 aren't that much over a day.

I once asked a manufacturer of instant coffee and got this reply:

“Moccona Freeze Dried Coffee has approximately 60-80mg/ 250ml cup for every 1 rounded teaspoonful (±2.0g). Our Moccona Decaffeinated Freeze Dried Coffee has less than 0.1% caffeine.”

Depends on the cup, a big starbucks cup might have that, a smaller one not so much (and most people don't go over 4 of those in one day)