Timing your coffee: Why it matters for better sleep

For many people, coffee is a crucial part of their morning routine. Its stimulating properties are widely recognized and appreciated. However, it's important to consider whether regularly reaching for it whenever you feel like it is truly beneficial.

Although it's hard for many of us to imagine a day without a cup of aromatic coffee, it's crucial to be mindful of when we choose to consume it. Even devoted coffee lovers may experience negative effects from drinking coffee later in the afternoon or evening.

Caffeine, the main component of coffee, affects the body in various ways, depending on individual predispositions. There is no doubt that this substance impacts our circadian rhythm and the quality of our sleep. For this reason, it's worth considering when to have that last cup of this fragrant beverage. If you struggle with sleep problems or want to fall asleep without difficulty, you should definitely skip the afternoon coffee.

Studies conducted in 2014, published in the "Journal of Biological Rhythms," showed that individuals given a dose of caffeine equivalent to two espressos five hours before sleep found it harder to fall asleep. Moreover, these individuals woke up more often, spent more time in light sleep (stage 1), and less time in deep sleep.

Drinking coffee in the afternoon can make falling asleep more difficult and negatively impact how easily you wake up. A 2015 study published in "Science Translational Medicine" indicates that a dose of caffeine taken three hours before sleep can shift our biological clock by about 40 minutes. This means a delay in the functioning of our circadian rhythms, which can make waking up in the morning harder.

Each of us is unique, and our reactions to caffeine vary. The time required to metabolize half the caffeine content after consuming coffee (or other caffeinated drinks) is an individual matter. For most people, about four hours are needed to eliminate half of the caffeine from the body. If you drink a cup of coffee containing 90 mg of caffeine, after four hours, 45 mg will remain in your body, and after another four hours, only 23 mg, and so on.

Scientific research conducted by researchers from Wayne State University in Detroit suggests that consuming coffee even six hours before sleep can reduce sleep time by an hour. Therefore, if you plan to go to sleep at 11:00 PM, you should have your last cup of coffee no later than 4:00-5:00 PM. For people dealing with insomnia or who are more sensitive to caffeine, it is recommended to have the last coffee preferably before noon.