If you find yourself tossing and turning at night, your afternoon coffee habit could be to blame. With 1 in 3 U.S. adults not getting enough sleep, improving sleep quality is crucial for overall health. While caffeine provides an energy boost, its lingering effects can interfere with deep, restorative sleep, creating a cycle of dependence on coffee for alertness.
How Afternoon Coffee Disrupts Sleep
Caffeine blocks adenosine, a brain chemical that promotes sleep. According to Dr. Jade Wu, Ph.D., DBSM, consuming caffeine too late in the day delays sleep onset and reduces deep sleep. Dr. Chelsie Rohrscheib, Ph.D., further explains that caffeine has a long half-life, lingering in the body for hours. Experts recommend stopping caffeine intake at least 6 to 8 hours before bedtime, though those sensitive to caffeine may benefit from an even earlier cutoff.
Better Beverage Alternatives for the Afternoon
Decaf Coffee: Provides the same familiar taste with minimal caffeine.
Herbal Tea: Options like chamomile or peppermint promote relaxation.
Sparkling Water: A refreshing alternative without caffeine or sugar.
Infused Water: Hydration combats fatigue—try adding lemon, cucumber, or mint for flavor.
Additional Tips for Better Sleep
Stick to a Schedule: A consistent bedtime strengthens your sleep cycle.
Create a Wind-Down Routine: Dim lights, read a book, or do light stretching before bed.
Manage Light Exposure: Keep your bedroom dark at night and get natural light in the morning.
The Bottom Line
If you’re struggling with sleep, reassessing your caffeine habits can make a difference. Cutting off coffee at least 6 to 8 hours before bedtime—and replacing it with caffeine-free alternatives—can lead to deeper, more restorative rest.
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