For some folks, the half-life of caffeine can range anywhere between 1.5 to 9.5 hours.

With that in mind, what time should you stop drinking coffee?

Plus, he shares helpful coffee-drinking tips that can also helpsupport sleep.

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This is because caffeineblocks the neurotransmitter adenosine2that helpsregulate sleep-wake cycles.

[Caffeine] is a stimulant and it blocks sleep-promoting aspects of adenosine, Dr. Breus says.

However, caffeine can disrupt this process.

Photography of a apple juice in glasses and apples in a wicker basket on wooden table

integrative functional dietitian

The number one mistake coffee drinkers make that impacts sleep is drinking it past noon, he explains.

Several lifestyle changes can help reduce the chances that caffeine will cause or exacerbate sleep problems, he says.

4 coffee drinking habits that help promote restful sleep

1.

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Decide what hour of the day you will stop consuming caffeine and stick to it, Dr. Breus says.

However, as towhenthat might be is a little more personal.

The more caffeine you consume, the longer its effects will last.

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Dr. Breus also notes that caffeine is found in more than just a regular cup of joe.

A small 2022 research study showed thatincreased sugar consumption can negatively impact sleep quality3.

2 additional healthy sleep habits to consider

1.

Cropped shot of young woman shopping in the dairy section of a supermarket. She is reading the nutrition label on a container of fresh organic healthy natural yoghurt

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Maintain a consistent bedtime routine

Again, consistency is key when it comes to getting adequate sleep.

A consistent sleep schedule can help promote a healthier circadian rhythm.

Heres afive-step guide for creating a sleep-inducing nighttime routineto try.

A hand is stirring a sourdough starter in a glass jar, on a kitchen countertop. The light casts a warm glow, highlighting the ingredients inside the jar.

If you find that youre having a hard time falling asleep, dont keep lying awake in bed.

21,1 (2024): 2323919. doi:10.1080/15502783.2024.2323919

Reichert, Carolin Franziska et al.

Adenosine, caffeine, and sleep-wake regulation: state of the science and perspectives.Journal of sleep researchvol.

Two cups with coffee and green tea on a beige background.

31,4 (2022): e13597.

doi:10.1111/jsr.13597

Alahmary, Sarah A et al.

Relationship Between Added Sugar Intake and Sleep Quality Among University Students: A Cross-sectional Study.American journal of lifestyle medicinevol.

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