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We love coffee for many reasons. The key is not to avoid coffee if that’s what you drink, but rather to manage the way you drink it. While this may be true when you eat a smorgasbord shortly before wobbling to bed, researchers are now finding that consuming smaller amounts of specific foods (eg, protein) can have positive physiological benefits before bedtime. Amazon and the Amazon logo are trademarks of Amazon.com, Inc, or its affiliates. After regularly downing more than a couple cups a day, you begin to develop a tolerance to what’s inside your drink. If you want to move closer to your goals, then check out my free guide: How to Get Anything You Want. The Secret to Healthier Eating the Diet Industry Won’t Tell You, The Wellness ‘Trends’ You Didn’t Know You Needed To Jump On This Year. Here are a few ways: Limit your coffee up to four cups in a day. Caffeine has a half-life of about 6 hours, which means that 6 hours after drinking coffee, you’ll still have half the amount of caffeine in your system. After arriving at the office, you put down your things, turn on the computer, and fix yourself a drink. It’s an interesting lesson on how we shouldn’t fully rely on our perceptions to determine how a drug is affecting our bodies. They reported that when it was consumed 6 hours before bed, they didn’t perceive any effects to the standard of their sleep. Ultimately, it’s up to you to make sure you are healthy, productive, and happy. researchers from the Henry Ford Hospital and Wayne State College of Medicine in Detroit And this isn’t a new trick. New research published in the journal Sleep suggests that to get a good night’s rest, you should cut back on nicotine and alcohol, and not necessarily caffeine, four hours before bed. Caffeine has been called the most popular drug in the world. If you have a high tolerance, you may be able to get away with it. If you’re an early or late riser, waiting 2-3 hours after you wake up is ideal. You’re not quite ready for another day at work, but you dressed and run out the door to brave the commute. For this reason, it's best to limit coffee consumption for the morning hours and limit it to early afternoon at the latest. When you make a coffee, the temptation is to fill it right up with coffee so that you’ve got a drink that will last. Going to bed hungry can also disrupt your sleep, but you don't want to consume too many calories before bed if your goal is to lose weight, says Holly Lofton, M.D., at NYU Langone Health. Last update on 2020-12-27 / Affiliate links / Images from Amazon Product Advertising API. The smart move is to kick off the day with a regular hit of caffeine to overcome the feelings of heavy-headedness and you need a welcome boost. The quality of their sleep took a hit when caffeine was consumed at all three stages during the day. It can be managed, so take note of these handy tips for your daily routine when it comes to your coffee consumption: As you will have figured out, caffeine required some time to wear off or issues surrounding your sleep with ensue. Basically, even if you don’t feel the effects of caffeine, it’s still worsening your sleep quality. With this in mind, your best move is to limit your coffee consumption to morning hours with a 2pm cut-off time in place, assuming you sleep at around 10 pm. For most people, caffeine should be avoided for four to six hours before bedtime, as this is how long it takes the body to metabolize half of your (caffeine) consumption. Someone who regularly drinks multiple cups of coffee per day will have a much higher caffeine tolerance that someone who doesn’t. As a general rule of thumb, it takes one hour for one serving of alcohol to be metabolized. It can be Monday morning, it can be Sunday afternoon on a cold winter day, and one thing will always be there to help warm the soul and also ignite the fire if you need an energy boost. If you’re consuming coffee on a consistent, regular basis, as with any drug, your body will build up a tolerance. So, we’ve established that coffee can help you get going in the mornings, but what about at night? Water, milk, almond milk, soy milk, decaffeinated green tea, chamomile tea, lemon teas are just some of the choices you have. © 2020 Coffee In My Veins. How quickly do you process caffeine? Even so, to get the best sleep possible, try to avoid coffee near to bedtime.   If you are highly sensitive to the stimulant, you might consider cutting it out after noon (or perhaps entirely). You'll never want to drink instant coffee again! Ideally, you’ll want to have as little caffeine in your system as possible when you sleep. A publication on the Mayo Clinic website states that adults should not be taking on board in excess of 400 mg of caffeine in a single day, and this works out to be roughly four cups of coffee. Being the energising drink for everyone from office staff to builders and catering staff, it’s mainly down to the fact that coffee offers drinkers high amounts of nutrients and antioxidants as well as the widely-known stimulating abilities. You'll also get access to our community and weekly newsletter. But if you metabolize caffeine slowly, you may lose some much-needed sleep. New research by Time 4 Sleep has looked at how much coffee people in the UK are drinking, when they have their first cup, and how it impacts their sleep. Participants spent a significant amount of time awake when they should have been sleeping, even when caffeine was last consumed 6 hours beforehand. Nicotine is also a stimulant and should be avoided near bedtime and if you wake up during the night. 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