In a bid to mitigate sleeplessness, sleep specialist and clinical psychologist Michael Breus has emphasized the importance of cutting off coffee consumption early in the day. According to Breus, the number one mistake coffee drinkers make that impacts sleep is drinking it past noon.

Breus explained to Well+Good that the lasting stimulant effect of caffeine can interfere with sleep and increase the risk of insomnia. To combat this, he suggests refraining from consuming caffeine for at least eight hours before bedtime. However, he acknowledges that individuals can adjust this timeframe based on their own sensitivity to caffeine.

Recent statistics from the Centers for Disease Control and Prevention reveal that approximately 80% of adults in the United States consume caffeine on a daily basis. Research indicates that the initial sip of coffee is the most potent, with 99% of caffeine absorbed by the body within 45 minutes of consumption. However, the half-life of caffeine varies between 1.5 to 9.5 hours, making it more difficult to fall and stay asleep as it competes with adenosine, a chemical that promotes drowsiness.

Breus highlights that individual variations exist in how caffeine is metabolized. Genetics play a role, with some people requiring only a single cup to get through the day, while others maintain a higher caffeine intake. Despite the negative correlation between caffeine and sleep, coffee does offer various health benefits, including mood enhancement, support for weight management, and a reduced risk of cancer, heart failure, and Type 2 diabetes.

To maximize these benefits, Breus advises adhering to an early afternoon cutoff time for coffee consumption and avoiding added sugars, as they can disrupt sleep cycles and provoke inflammation. Additionally, experts including Breus recommend delaying the first cup of coffee until 90 minutes after waking up. This delay is believed to help balance hormones, particularly cortisol, which is the body's primary stress hormone.

Abigail Hueber, a functional dietitian and digestive health expert, explains that the rise and fall of cortisol after waking up is vital for a healthy nervous system and can impact immune health and the risk of autoimmune development. By pausing on caffeine for the first 90 minutes, individuals can promote a more balanced cortisol-awakening response and better sustain energy levels throughout the day.

Taking these recommendations into account, individuals can make informed choices about their coffee consumption to prioritize a good night's sleep while still enjoying the health benefits associated with moderate caffeine intake.