What Time Should You Stop Drinking Coffee?

​For most people, drinking caffeinated beverages close to bedtime is a recipe for a poor night's sleep.  Trying to avoid caffeine for up to 6 hours before bedtime.  Instead, opt for caffeine-free drinks.  Also, focus on improving your sleep hygiene by creating consistent bedtimes and wake times and optimizing your sleep environment.

What Time Should You Stop Drinking Coffee?
By Pierre Mouchette | Bits-n-Pieces

Drinking a cup of coffee and having a great night's sleep are two basic and the least demanding pleasures of life.  But, when you put them together, they can be a recipe for disaster.  You most likely know this if you have had coffee too close to bedtime and found yourself tossing and turning as the hour's tick.  Luckily, you do not have to choose one or the other.  Drinking caffeinated beverages and getting a good night's sleep can be real.
To fully understand what happened, you must understand how caffeinated beverages disrupt sleep and how close to bedtime you must stop drinking them.
 
How does caffeine affect sleep?
As you go throughout the day, your body uses a molecule called adenosine triphosphate (ATP) for energy.  As each ATP molecule is utilized by a cell, it is broken down into smaller molecules that are recycled in many different ways.  What is left is adenosine, which builds up, and makes you sleepy, and that is how caffeine works.  
Caffeine inhibits adenosine.  So as the day progresses, the increasing levels of adenosine naturally make you feel more tired.  Unless you drink caffeine, blocking the adenosine's effect and helping you to feel more alert.  Research has also shown that caffeine, when consumed close to bedtime, delays your onset of sleepiness by disrupting your circadian rhythm.  Your circadian rhythm is your body's internal clock.  It is controlled by external factors (such as sunlight and darkness) and internal cellular processes (such as adenosine levels).  So caffeine can disrupt this natural rhythm.
 
How long before bed should I avoid caffeine?
It is recommended to avoid caffeine six hours before sleep for most people, but if you are very sensitive, do not have it after lunch.  Sleep is an individualized function, so finding what works for you is essential. 
 
How long does caffeine last in the body?
The half-life of caffeine (the time it takes to decrease the amount by half) is typically 4 to 6 hours.  Some factors, however, may change the speed at which you metabolize caffeine.  These include:

• Being pregnant or nursing slows down the metabolizing of caffeine
• Eating brassica vegetables, like broccoli, may speed up the metabolizing of caffeine (more research to understand this)
• Nicotine speeds up the metabolizing of caffeine by as much as 50%
• Some people metabolize caffeine faster than others, based on their genetic makeup

 
What drinks are high in caffeine?
Knowing that caffeine can affect your sleep, you might be unsure what drinks are high in caffeine.  Here are four types of drinks to keep a lookout for and how much caffeine they contain:

• Coffee - an 8-oz. cup of coffee normally contains 80 to 100 mg.  Remember that even decaf coffee can have twelve or more mg. of caffeine per 8-oz.  serving
• Energy drinks - a 16-oz. serving can contain as much as 300 mg
• Soda - a 12 oz. typically has 30 to 40 mg
• Tea - an 8-oz. cup of green or black tea typically has 30 to 50 mg.

 
What can I drink before bed?
The following beverages may help in your quest:

• Banana smoothie - bananas contain nutrients that affect your sleep, such as potassium and magnesium, and may increase melatonin levels.  The research is not conclusive, but it may be worth trying if you are looking for an evening coffee substitute
  
  
• Chamomile tea - chamomile tea is a popular bedtime beverage.  Although evidence is lacking, researchers do believe it has some therapeutic benefits, and at the very least, it does not have the stimulant effect of coffee
  
  
• Tart cherry juice - contains melatonin and anti-inflammatory substances.  Studies have shown promise for using tart cherries to promote sleep.
  
  
• Warm milk - the theory behind the warm milk adage is that it contains tryptophan, which your body metabolizes into melatonin, helping you sleep.  And yes, there is some evidence that backs this.  Use caution; if you are lactose intolerant or react to dairy, milk may send you to the bathroom rather than to bed.  If this is the case, drink almond milk.  It also contains a lot of tryptophan and magnesium.

 
What else can I do for a good night's sleep?
Look at the big picture regarding sleep hygiene, and focus on building a healthy sleep environment and schedule.  The following are some tips:

• Avoid electronic screens an hour before bed
• Get exercise in the morning and sunlight during the day
• Have a consistent bedtime and waketime
• Do not drink alcohol or heart-burn-inducing foods or drinks before bed
• Make your bedroom cool and dark
• Use your bedroom as a place for sleeping only