What time in the evening should you not drink coffee to ensure a good sleep?

What time in the evening should you not drink coffee to ensure a good sleep?

Coffee is a popular drink that has a refreshing effect. However, if we drink coffee too late in the evening, it may have a negative impact on our sleep. So, after what time is it not advisable to drink coffee? This article will focus on ensuring a good sleep and discuss the time in the evening when it is not advisable to drink coffee.

1. Effects of caffeine on sleep

First, we need to understand the effect of caffeine on human sleep. Caffeine is a stimulant that can cause the brain to secrete stimulants such as dopamine and adrenaline. These substances increase human alertness and attention and inhibit drowsiness.

When we consume too much caffeine, its effects can last for hours or even longer, which means we may have trouble falling asleep if we continue to consume caffeinated food or drinks close to bedtime.

2. Caffeine Half-Life

To understand the effects of caffeine on sleep, we also need to know the half-life of caffeine. The half-life refers to the time it takes for a substance to degrade to half of its original content in the body.

According to research, the average half-life of caffeine in the human body is about 5 hours, which means that if you drink a cup of coffee containing 100 mg of caffeine at 5 pm, 50 mg of caffeine will still be in your body by 10 pm.

3. What time is not suitable to drink coffee in the evening

Based on the above information, we can conclude that it is best not to consume food or drinks containing large amounts of caffeine after 8 pm. Doing so will give the body enough time to metabolize the remaining caffeine in the body and help ensure a good sleep.

Of course, not everyone reacts the same way to being able to sleep after consuming large amounts of caffeine. Some people may be more sensitive than others, and even consuming caffeine in the afternoon may affect their sleep at night.

Therefore, if you find yourself very sensitive to caffeine, it may be best to avoid caffeinated beverages after 4 p.m. This will allow you to get a better night's sleep.

4. Alternative options

If you want to enjoy a hot drink in the evening without the caffeine, there are other alternatives. For example:

- Vanilla tea: Vanilla tea has the effect of relaxing nerves and promoting sleep, and it does not contain caffeine.

- Honey lemon water: Honey lemon water is delicious and healthy. It can provide the vitamin C needed by the body without any irritating substances.

- Warm milk: Warm milk is considered a good sleep aid. It is rich in tryptophan and calcium, which play a positive role in helping people relax and promote sleep.

5. Conclusion

To ensure a good sleep, we should avoid consuming large amounts of caffeine after 8 pm. This will give the body enough time to metabolize the caffeine and help us fall asleep better. If you are very sensitive to caffeine, it is best to avoid drinking caffeinated drinks after 4 pm.

Of course, there are other alternatives to choose from, such as herbal tea, honey lemon water, and warm milk. These drinks are not only delicious and healthy, but also will not affect your sleep quality.

In short, before going to bed at night, pay attention to whether the food or drinks you consume contain caffeine, and arrange your work and rest time reasonably to ensure good sleep quality.