I have noticed it takes my body 12h+ to metabolise a single cup of coffee - if I haven’t had it for a while. This trait shows up in genetic tests https://www.23andme.com/en-gb/topics/wellness/caffeine-consu...
While I love a good coffee, the sleep cycle mess it causes isn’t worth it for me except very occasionally - this also means there is no tolerance build up. I drink on average one cup of cappuccino every 1-2 weeks, and seek out the good stuff to make it worth it. You really notice the effects too this way vs drinking it daily.
I’m a fast metabolizer. I can drink coffee very late and don’t feel anything. A friend of mine stops drinking coffee after 1pm because he won’t sleep otherwise.