Clinical psychologist and sleep specialist Michael Breus emphasizes that the common mistake coffee drinkers make is sipping java past noon, which can significantly disrupt sleep due to caffeine's lasting stimulant effects. Caffeine competes with adenosine, a neurotransmitter that promotes drowsiness, making it harder to fall and stay asleep. While some people metabolize caffeine differently, generally, it's recommended to avoid it at least eight hours before bedtime. For those who find it hard to give up their afternoon coffee, Breus suggests a 2 p.m. cutoff as a compromise. Despite caffeine's negative impact on sleep, coffee does have health benefits, such as mood enhancement and reduced risks of certain diseases. To optimize these benefits without compromising sleep, Breus advises an early afternoon cutoff and avoiding sugar in coffee. Additionally, experts recommend delaying the first cup by 90 minutes after waking to balance cortisol levels, which can support better energy throughout the day.
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