Survey suggests: Cut‑off time for coffee consumption is earlier than you think to ensure quality sleep
Even habitual coffee drinkers could suffer the negative effects of consuming coffee in the afternoon or evening hours. The impact of caffeine varies depending on individual traits, but it indisputably influences our biological clock and quality of sleep. So when should we permit ourselves to have the last cup of this aromatic beverage?
12:53 PM EST, February 21, 2024
When should you avoid coffee?
If you're experiencing trouble sleeping or simply want to fall asleep easily, you should steer clear of afternoon coffee. A 2014 study published in the "Journal of Biological Rhythms" revealed that individuals who consumed a dose of caffeine equivalent to two espressos five hours before sleep, struggled with insomnia. Moreover, these individuals woke up more frequently, experienced less peaceful sleep during phase 1, and had shorter periods of slow-wave, or "deep" sleep.
An afternoon coffee, because it makes falling asleep more challenging, could also lead to difficulties waking up. A 2015 study published in the journal "Science Translational Medicine" demonstrated that caffeine consumed three hours before sleep delayed the human circadian rhythm by roughly 40 minutes.
It's worth noting that caffeine has a diuretic effect, which could increase the urge to urinate. Therefore, consuming coffee in the afternoon or evening could lead to physiological needs, disrupting healthy, uninterrupted sleep.
What's the best window for your last cup of coffee?
The response to this query is multifaceted. Everyone's body and tolerance to caffeine differ. The time it takes to eliminate half the caffeine after drinking coffee (or other caffeinated beverages) varies from person to person. Typically, it takes around four hours for most people to eliminate half the caffeine from their bodies. For instance, if a cup of coffee has 90 mg of caffeine, four hours later, there would be 45 mg remaining, and after another four hours, just 11.25 mg would be left.
"Everyone has a different tolerance to caffeine. If habitual coffee drinkers are facing difficulties with falling asleep, it might be beneficial to limit coffee intake during the afternoon and evening hours." - Professor Derk-Jan Dijk of the University of Surrey advised in a BBC interview.
Research by American scientists from Wayne State University in Detroit suggests that consuming coffee even six hours before sleeping can cut down sleep duration by approximately an hour. So, if you're planning to go to bed at 11 pm, your last coffee should be consumed no later than between 4-5 pm. Individuals who experience insomnia or are more sensitive to caffeine are advised to have their last coffee ideally before noon.
Source: eatthis.com
