The sleep expert and doctor of Philosophy, Michael Breusbetter known as “The Sleep Doctor,” warns that one of the biggest mistakes that people make in relation to the consumption of coffee is to take it after noon.
This statement comes from research published in 2024 that shows that the caffeine It has a half-life that can vary between 1.5 and 9.5 hours, depending on the person. The half-life of a substance refers to the time it takes to be reduced by half in the body.
Breus emphasizes that coffee, although it has many health benefits, such as antioxidants and anti-inflammatories, can negatively affect sleep quality if not consumed appropriately.
Postponing coffee consumption beyond 2 in the afternoon can interfere with nighttime sleep because caffeine It is a stimulant that blocks the adenosine, a neurotransmitter that regulates sleep-wake cycles. The expert mentions that the accumulation of adenosine throughout the day helps signal to the body that it is time to sleep. But, caffeine can disrupt this process. “Caffeine blocks sleep-promoting aspects of adenosine“explains the doctor.
For those who need that afternoon energy boost, Breus suggests stopping coffee consumption before 2 p.m. as the extreme limit, suggesting: “Most coffee drinkers make this mistake, negatively impacting their night’s sleep.”
The recommendation not only includes limit coffeebut Also check other foods and drinks that contain caffeine. This change in consumer habits can reduce the risk of insomniaas Breus points out: “The stimulating effect of caffeine can last and increase the risk of insomnia if consumed too late in the day.”
Decide what time of day to stop consuming caffeine and respect that schedule. Generally, avoid caffeine at least eight hours before bedtime. Noon or 2 pm are usually good reference points.
Keep a record of the number of caffeinated products consumed and the likely dose of caffeine in each. Remember that caffeine is found in many foods and drinks, not just coffee.
Wait 90 minutes after waking up to start drinking coffee. This delay helps balance hormones, especially cortisol levels.
Avoid sugary coffee supplements, as increased sugar consumption can negatively impact sleep quality and increase inflammatory effects on the body.
Try to go to sleep and get up at the same time every day. Before bed, relax by doing something that promotes a proper sleep mindset.
When you discover that it is difficult to fall asleep, you will not stay awake in bed. After 20 minutes, get up and do something calm and relaxing until you feel sleepy again.
Exclude coffee consumption after 2 pm, ideally before noon, to minimize the residual effects of caffeine on the body.
Determine your own sensitivity to caffeine and adjust the time limit for consumption based on that sensitivity to avoid interference with sleep.
