Coffee and Sleep: How Late Is Too Late?
Caffeine stays in the body for hours. If you sleep badly, your afternoon cup may be part of the story.
Photo by Nick Harsell on Unsplash
Many of us love coffee, and there is no need to give it up. But when sleep becomes difficult, it is worth looking at when you drink it.
How long caffeine lasts
Caffeine is cleared from the body slowly. For many adults, about half of it is still in the body five or six hours after drinking it, and some people clear it even more slowly. This means a coffee at 3 p.m. may still be working at bedtime.
It's not just coffee
Caffeine is also in black and green tea, cola, energy drinks, chocolate and some pain relievers. A few small sources in the afternoon can add up.
A simple experiment
For one or two weeks, have your last caffeinated drink before noon. After that, switch to decaf, herbal tea or water. Notice how your evenings and nights feel. Many people find they fall asleep more easily.
You may not feel it
Some people say, "Coffee doesn't affect me, I can drink it and fall asleep." Even so, caffeine can make sleep lighter and more broken without you noticing.
Cut down gently
If you drink a lot of coffee, cutting down suddenly can bring headaches and tiredness for a few days. Reduce slowly, one cup at a time.
Warm alternatives
Chamomile, lemon balm, peppermint, rooibos and warm milk are all caffeine-free. If you take medicines, check herbal teas with your pharmacist.
