When to stop drinking coffee for a more restful night
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If you love coffee but struggle to fall asleep, your afternoon latte may be part of the problem. Caffeine can remain active in the body for several hours, which means an afternoon or evening latte may still be affecting your nervous system by bedtime. This can make it harder to fall asleep, reduce sleep quality, and leave you feeling less rested the next morning. To protect your nighttime routine, experts often suggest having your last cup by early afternoon so your body has enough time to wind down before bed.
Source
Marcus, G. M., Rosenthal, D. G., Nah, G., Vittinghoff, E., Fang, C., Ogomori, K., Joyce, S., Yilmaz, D., Yang, V., Kessedjian, T., Wilson, E., Yang, M., Chang, K., Wall, G., & Olgin, J. E. (2023). Acute Effects of Coffee Consumption on Health among Ambulatory Adults. The New England journal of medicine, 388(12), 1092–1100. https://doi.org/10.1056/NEJMoa2204737
Additional Reading
https://www.health.com/best-time-to-drink-coffee-so-it-doesnt-affect-sleep-11906613