We’ve all faced that midday slump when 3 p.m. rolls around and you just can’t keep your eyes open. But should you make an afternoon coffee run, or ride it out until you can crash in bed later that evening?
If you want to have a good night’s rest, experts suggest you stop drinking caffeine within six to eight hours of your bedtime. So if you typically hit the hay around 10 p.m., you’ll want to plan your last cup of coffee between 2 p.m. to 4 p.m.
This is because “it can take six to eight hours for your body to process and eliminate the caffeine you consume in one sitting,” Kristine Dilley, lead outpatient dietitian in nutrition services at the Ohio State University Wexner Medical Center, previously told Fortune.
“A good rule of thumb is to avoid caffeine after lunchtime,” says Terry Cralle, registered nurse and representative of the Better Sleep Council. “Consuming caffeine six hours before bedtime can reduce total sleep time by one hour.”
Why caffeine keeps you awake
Caffeine is a stimulant that can help increase alertness and give you more energy. According to the Centers for Disease Control & Prevention, it takes about 30 minutes for caffeine to kick in, although the range is anywhere from 15 to 45 minutes; however, it takes much longer to leave your system. The half-life for caffeine is roughly four to six hours, which means half of the dosage of caffeine is still in your system four to six hours after consumption.
However, some people become more sensitive to caffeine as they get older and may need more than eight hours to process caffeine, according to Dr. Marie-Pierre St-Onge, an associate professor of nutritional medicine at Columbia University Irving Medical Center.
“Caffeine works by blocking adenosine receptors, a chemical in the brain that makes us feel sleepy,” explains Cralle. “As a result, we feel less sleepy. However, caffeine doesn’t provide any of the restorative properties of sleep that will help you think clearly, function optimally, or maintain good health.”
How do you know if you’ve had too much caffeine
For most people, it’s safe to consume 400 milligrams of caffeine per day. To put that in perspective, an eight-ounce cup of coffee has about 95–200 milligrams of caffeine, and a 12-ounce of soda has about 35–45 milligrams. But caffeine impacts everyone differently.
Some signs of overconsumption of caffeine include:
- Restlessness
- Jitters
- Insomnia
- Upset stomach
- Fast heart rate
- Dizziness
- Anxiety
- Dehydration
- Dependency
What to do instead of drinking caffeine
If you’re looking to cut back on your caffeine intake, you could swap out your afternoon coffee for one of these tips to get through your midday slump:
- Plan ahead and have a protein-rich breakfast
- Drink lemon water, decaffeinated herbal tea, or a smoothie instead
- Take a 30-minute power nap
- Take a walk outside
- Take a cold shower
Incorporating multiple microbreaks into your workday can help replenish your energy and improve your well-being, all without a sip of caffeine.
“Taking a 10-minute break between a working interval of up to 90 minutes can help reset your attention span and keep cognitive momentum going for another focused 90-minute work interval,” Tanya Tarr, behavioral scientist and president of Cultivated Insights, previously told Fortune. “You have to pace yourself and let your brain catch its figurative breath.”
FAQs
If you want to have a good night's rest, experts suggest you stop drinking caffeine within six to eight hours of your bedtime.
What time should you have your last cup of coffee? ›
On average, most people should stop drinking caffeine four to six hours before bed. People who are especially sensitive to this stimulant may want to stop earlier in the day or avoid caffeine altogether. Figuring out how long before bed you should stop drinking caffeine may take some trial and error.
How late can I drink coffee without affecting sleep? ›
The magnitude of reduction in total sleep time suggests that caffeine taken 6 hours before bedtime has important disruptive effects on sleep and provides empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime.
How long does coffee last to keep you awake? ›
According to the FDA, the half-life of caffeine — the time it takes for the starting amount of the substance to reduce by half — is between four and six hours. This means that up to six hours after drinking a caffeinated beverage, half of the caffeine you consumed is still present in your body — keeping you alert.
How many hours before bed should you stop drinking caffeine? ›
"But in general, our guideline is eight hours before going to bed, you should eliminate all caffeinated products." Dr. Conroy recommends avoiding it at least three hours before bed. "It's sedating at first, so it can help you fall asleep, but can interfere with staying asleep.
How many hours before bed should I stop drinking water? ›
Ideally, aim to reduce or stop your fluid intake one to two hours before bedtime. This can help minimize nighttime bathroom visits and sleep disturbances. However, if you find yourself waking up at night due to thirst or dehydration, a small sip of water closer to bedtime might be necessary.
How many hours before bed should you stop eating? ›
What's the best time to stop eating before bed? It's best to stop eating about three hours before going to bed. That allows plenty of time for your body to digest the last food you ate so it won't disrupt your sleep, but leaves a small enough window before sleep that you won't go to bed feeling hungry.
Why does coffee make me pee every 30 minutes? ›
Caffeine is thought to have a direct effect on the bladder's smooth muscle. It may irritate the tissues of the bladder and potentially cause an involuntary bladder contraction. This can contribute to urge incontinence.
Can I drink coffee at 5pm? ›
However, not everyone agrees on how late is too late for coffee. I cannot say exactly when you should make a clean break from caffeine at night, but for most of us, 5 PM is a safe cut-off, if not a bit earlier. Let's again review the best and worst times to drink coffee and consume caffeine: Before 8 AM: Not Ideal.
When I drink coffee in the morning, I can't sleep at night.? ›
Caffeine promotes wakefulness by blocking adenosine, a sleep-inducing chemical. Sensitivity to caffeine varies among individuals and depends on how often it is consumed. Avoid caffeine at least 8 hours before bedtime to ensure better sleep quality.
It's the eternal question — is it too late for another cup of coffee? Well, the experts say your last cup of coffee should be between six to eight hours before you go to bed. However, many of us drink coffee a lot later than that and have no problem going to sleep.
Is drinking water before bed good for your heart? ›
Lowers blood pressure and heart rate
Similarly, a 2020 study suggests that drinking water habitually before bedtime may reduce blood pressure. Water helps the heart pump blood more efficiently, as it may prevent strain on the heart, blood pressure, and heart rate.
Why do I wake up at 3am after drinking? ›
That's because alcohol disrupts what's known as your sleep architecture, the normal phases of deeper and lighter sleep we go through every night. A night of drinking can “fragment,” or interrupt, these patterns, experts say, and you may wake up several times as you ricochet through the usual stages of sleep.
What time shouldn't you drink coffee past? ›
The caffeine in coffee affects your levels of adenosine and melatonin, two key players in making you sleepy. Because of this, drinking coffee late at night likely isn't a good idea. In fact, it may be beneficial to try to avoid consuming caffeine within 6 hours of bedtime.
What time should you have a cup of coffee? ›
So, when's the best time to have that cuppa? There's no scientific evidence that supports a “best time.” But a mid- to late-morning cup between 9:30 a.m. and 11 a.m. may help you reap the most coffee benefits. That's when cortisol levels start to dip, and you'll get the biggest bang from the effect of caffeine.
What is the 90 minute coffee rule? ›
The fix is simple - wait 90 minutes upon waking for your first sip of coffee! The end result: more energy throughout the day, less mid-day drowsiness, and better sleep at night. It is recommended to fill this initial 90 minute window with a balanced breakfast instead, and then consume your coffee.
Is 7pm too late for a coffee? ›
If falling asleep and staying asleep comes more easily to you, Clauss recommends capping off caffeine at least four hours to six hours before bedtime. So unless you're staying up late, that after-dinner espresso may not be ideal.
