Caffeine curfew: Timing your coffee to safeguard sleep
Have you ever reached for a cup of coffee in the evening? It's better not to make it a habit. Doing so could be harmful to you.
Many people can't imagine their day without coffee. But can you drink it at any time without consequences? Research conducted by the Sleep Disorders & Research Center at Henry Ford Hospital in Detroit, USA, has shown that 400 mg of caffeine per day (that's about four cups of coffee) consumed at different times can affect the quality of our sleep.
Does this mean you can drink coffee until a certain time to avoid negative effects? Doctor and scientist David Benavides has weighed in on the matter.
The impact of caffeine on sleep - Something to remember
If you like to have a steaming cup of coffee in the evening, you should be aware that it can disrupt your sleep.
Benavides explained that caffeine blocks adenosine, a chemical in the brain that promotes sleep. Adenosine naturally builds up in the body as the day goes on, leading to drowsiness by evening. By blocking its effects, caffeine can increase alertness but may also interfere with sleep.
Furthermore, caffeine can affect deep sleep, which is essential for muscle recovery, among other things.
When should you have your last cup to avoid harm?
To determine when to have your last cup of coffee during the day, you need to understand how caffeine metabolism works and its half-life period.
The scientist told Newsweek that caffeine has a half-life of 5 to 6 hours, meaning that if you drink a cup at 3:00 PM, around half of the caffeine could still be in your system by 8 to 9 PM. Genetics also influences this process—some people metabolize caffeine more quickly, while others process it more slowly—so its effects can vary from person to person.
Benavides emphasized that "caffeine consumption must be strategic." If we drink a cup of the beverage early enough, we shouldn't have sleep issues.
