Getting enough sleep is one of the best things you can do for your brain. Most people need at least 7 hours to think clearly and feel well the next day. But sleeping more than 8 hours can also be harmful.
Coffee is a popular way to start the day. It works because caffeine is a stimulant.This means it makes the brain more alert. Many people feel they cannot get moving in the morning without it. Some even add a second cup in the afternoon to fight tiredness.
But caffeine late in the day can make sleep worse. It takes about 6 hours for your body to process caffeine. If you drink it within 6 hours of your bedtime, you may have trouble sleeping. Studies show that poor sleep from late caffeine can lower memory, focus, and mood.
Caffeine is not only in coffee. It is also in black or green tea, chocolate, soda, and some pain relievers.
Research shows that students who drink more caffeine had poorer sleep and were sleepier during the day. This shows that caffeine can affect your health in more ways than you might expect.
Next time you want coffee late in the day, try one of these:
- Ice water
- Peppermint tea
- Hibiscus tea
- Turmeric latte
- Smoothie
If you want the taste of coffee, try decaf after lunch. The smell and taste may help you feel alert without harming your sleep.
References:
Gardiner C, Weakley J, Burke LM, et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. 2023;69(101764):101764. https://doi.org/10.1016/j.smrv.2023.101764
Roehrs T, Roth T. Caffeine: Sleep and daytime sleepiness. Sleep Medicine Reviews. 2008;12(2):153-162. https://doi.org/10.1016/j.smrv.2007.07.004
