Coffee could be ruining his sleep. Know what time you should stop

Pthe day only starts with a coffee. However, when consumed in excess, this drink can affect sleep. But more than the amount you need to pay attention to the time of day you eat. In a Real Simple article, experts explain why. 

The best time of day to stop consuming caffeine: what you need to know

“Caffeine very close to bedtime can have a number of effects – it can increase the time needed to fall asleep and decrease sleep quality,” said Tom Chambers.

So the best time to stop drinking coffee depends on the time you sleep, as well as the speed at which your body metabolizes caffeine. 

Consider your bedtime

Instead of choosing a fixed schedule, Chambers suggests that you base the caffeine limit at the time you intend to go to sleep that day. “We use to tell people to ‘avoid caffeine after lunch’, which is a generic solution and rarely works in practice,” says Dr. Chambers. 

“ We should think about this on the basis of the time we're going to sleep instead of a fixed schedule of the day. If it is someone like me who goes to bed at 9:00 p.m., then you should stop consuming caffeine earlier than anyone who goes to sleep at midnight.”. 

Evaluate your caffeine metabolism

You also need to consider how quickly your body metabolizes caffeine. According to recent studies, caffeine remains on average three to seven hours in healthy adults, and this may vary. 

“There are people who metabolize (decompose) caffeine very slowly and, therefore, should take more space to the time of going to bed,” says specialist doctor Andrew Valenzuela. 

“ The golden rule is to establish a caffeine limit at least eight to ten hours before bedtime ", highlights. 

This interval should take into account the slower metabolism of caffeine and the fact that it may remain in the body, even if it does not feel agitated.

Note the quantity

A substantial amount of caffeine is required to impair sleep, but the time of ingestion is also crucial. 

Valenzuela quoted a study published in the Journal of Clinical Sleep Medicine that found that 400 milligrams of caffeine — the equivalent of four cups of coffee — reduced total sleep time by more than one hour when consumed six hours before bedtime. 

If you usually go to bed at 10:00, this means that consuming a lot of caffeine around 4:00 can have a real effect on your sleep and your subsequent energy levels. 

Other drinks that should be consumed in moderation – besides coffee

There are other drinks besides coffee that can also affect sleep. “There are many variables to consider, including volume, concentration, sugar content and added active ingredients,” Valenzuela said.

The doctor gives as an example pre-training drinks to exercise at 5:30. In these cases, there is a great risk of insomnia. 

The group joins energy drinks and shots, which contribute to sudden drops of blood sugar. Green tea and matcha are also unadvised before bedtime.