The Short Version
The claim is well-supported by peer-reviewed evidence. A 2023 systematic review found caffeine reduces total sleep time by ~45 minutes, cuts sleep efficiency by 7%, and decreases deep sleep. Multiple clinical and academic sources corroborate these findings. The one dissenting source (NHLBI) is narrowly scoped. The claim's hedged language — "can disrupt" and "many people" — aligns with the evidence, though effects vary by dose, timing, genetics, and tolerance, which the claim doesn't specify.