An expert reveals how…
Recent research reveals that the UK consumes approximately 98 million cups of coffee daily, with each person drinking around 2.9 kilograms of coffee per year. However, approximately 88% of individuals who regularly consume caffeine in the afternoon report experiencing at least one sleep-related issue.
With the clocks changing on 30th March and many people’s sleep patterns affected by the time shift, Reviva Coffee has shared some expert tips for coffee lovers on how to adapt to the new time and still enjoy their coffee without compromising sleep quality.
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Skip coffee late in the afternoon
Caffeine stays in your system for hours, so drinking it too late can interfere with your ability to fall asleep and affect sleep quality. Try to have your last cup at least 6–8 hours before bedtime to minimise sleep disruption.
More than two-thirds (68%) of people consume coffee in the afternoon, but to avoid disrupting your sleep, it’s best to refrain from having coffee after 2 PM.
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Use coffee for cognitive benefits
Coffee can boost memory, focus, and alertness, helping you feel more awake and energised during the day without impacting your sleep. More coffee doesn’t necessarily mean more energy, as too much can lead to restlessness. To enjoy the cognitive benefits of coffee, drink it early in the day and pair it with morning exercise to boost circulation and energy levels, ultimately promoting better sleep quality.
Dr. Amber Johnston, Clinical Psychologist and Neuropsychologist, comments on caffeine’s role in cognitive function:
“Caffeine enhances alertness by blocking adenosine, a compound that promotes sleepiness, and stimulating the prefrontal cortex, which governs high-level thinking and problem-solving. It also supports brain-derived neurotrophic factor (BDNF), vital for neuron growth, memory, and learning. Additionally, by preventing adenosine from suppressing serotonin and dopamine, caffeine helps prolong the effects of these ‘feel-good’ chemicals, enhancing mood.”
Research suggests that mild to moderate long-term use may promote neuronal growth and plasticity. It may also help reduce amyloid plaques, ultimately supporting sharper cognitive function.”
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Limit caffeine intake: stick to 4 cups a day
The general recommendation is to stay below 400 milligrams of caffeine per day, which is roughly equivalent to 3 or 4 cups of coffee. If you’re sensitive to caffeine, you may want to limit yourself to one or two cups.
If you’re waking up feeling groggy, having trouble falling asleep, or feeling restless during the night, gradually reduce the amount you consume, or opt for a smaller portion (such as half a cup of coffee) to minimise the impact.
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Choose low-caffeine options
If you love coffee but want to enjoy it without disrupting your sleep, consider choosing coffee options with lower caffeine content, such as:
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Cortado: A small espresso with just a bit of steamed milk, offering a strong coffee taste without too much caffeine. It’s a great choice if you love the intensity of espresso but want to moderate the caffeine impact.
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Latte or Flat white (with one shot): These have more milk, which can help dilute the caffeine, providing a more relaxed, mild boost.
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Half-caf coffee: This blend of regular and decaffeinated coffee reduces the overall caffeine intake, and it’s perfect for those who want the taste of regular coffee with a gentler effect on their sleep.
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Decaf coffee: If you want the warm comfort of coffee without the caffeine, decaf is the perfect solution. Just remember it still contains a small amount of caffeine, so it’s best enjoyed in moderation, especially if you’re sensitive to caffeine.
Choosing these milder coffee options can reduce the risk of insomnia, restlessness, and fragmented sleep cycles. By being mindful of your choices, you can still savour coffee without sacrificing your rest.
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Take a coffee nap
Experiments have shown that coffee naps can improve performance in activities like driving simulations and memory tests. The benefit lies in the synergy between the brief nap and the caffeine boost working together.4 Coffee naps are especially useful during the afternoon when you’re feeling sleepy but want to avoid disrupting your nighttime sleep.
Dr. Amber Johnston explains how to take a coffee nap correctly:
“Coffee naps can be beneficial only if timed correctly. A 20-minute nap provides enough rest without entering deep sleep, preventing grogginess. Since caffeine takes about 20 minutes to take effect, drinking a quick cup before immediately falling asleep enhances alertness upon waking. This combination clears adenosine, improving attention, memory, and learning. However, it may not work for everyone, especially if you can’t fall asleep immediately after drinking the coffee.”
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Know your caffeine sensitivity
Pay attention to how your body reacts to caffeine. Some people metabolise caffeine quickly and can drink coffee later without issue, while others are more sensitive and should limit intake in the afternoon. Those who metabolise caffeine slowly may need to drink it earlier in the day. Tracking your coffee habits and sleep patterns will help you discover the optimal balance that lets you enjoy coffee without sacrificing sleep.
Dr. Amber Johnston highlights why drinking coffee early in the morning is the best option, regardless of your metabolism:
“A good recommendation is to wait 30 to 45 minutes after waking up before having coffee, allowing your body’s natural processes to take effect first. Metabolism plays a big role in how caffeine is processed, and everyone is different. Some individuals develop a higher tolerance over time, meaning they may need more caffeine to feel the effects. However, even if you fall asleep easily, caffeine has a half-life of about six hours, so it can stay in your system longer.”
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Try L-Theanine with coffee
L-Theanine, an amino acid found in tea, helps counteract caffeine’s stimulatory effects while promoting relaxation. By boosting GABA, serotonin, and dopamine levels, it fosters a sense of calm, enhancing focus without the rush that can sometimes accompany excessive coffee consumption. When paired with caffeine, L-Theanine provides a smoother, more balanced energy boost without the crash. Some people choose to take an L-Theanine supplement with their coffee or drink green tea before or after to experience a steadier, more sustained effect.
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Consider a “Caffeine Detox” for a week
Taking a break for a week may help reset your coffee tolerance. This short pause helps restore your body’s sensitivity to caffeine, leading to more stable energy levels without sleep disturbances.
After resetting, your body becomes less dependent on caffeine, allowing you to feel its effects more noticeably when you reintroduce it. This makes coffee a more enjoyable experience, helping you savour its benefits without overstimulation or sleep disruptions.
