Doctor reveals exact time to have your last coffee so you sleep better
Photo: When coffee won’t harm your sleep (Freepik)
A full night’s sleep is crucial for both physical and mental health. However, its quality is influenced by many factors — from stress levels to when a person had their last cup of coffee.
Mirror reveals the time after which you should stop drinking coffee if you want to get enough sleep.
After what time you should not drink coffee
Doctor Rupy Aujla warned that coffee should not be consumed after a certain time if you want to sleep well. The expert advises avoiding coffee after 12:00 p.m.
Instead, he suggests choosing caffeine-free drinks, such as chamomile tea.
According to him, it is important to create a certain evening ritual for the body.
“When you go to sleep, you essentially need to give your body a signal, a reminder that, ‘Oh, this is sleepy time, this is when I have my chamomile tea’, that might actually help,” the doctor explained.
Even green tea can prevent you from falling asleep
The specialist also warns those who drink green tea before bedtime. Many people believe it has a calming effect, but in fact, it contains quite a lot of caffeine.
Caffeine has a so-called half-life of six to eight hours.
This means that if a person drinks a double espresso at noon, some caffeine may remain in the body even at 8:00 p.m.
Specialists from the National Health Service also warn that the effects of caffeine can last up to seven hours.
What drinks should be avoided before sleep
Doctors advise not consuming before bedtime:
- coffee
- tea
- energy drinks
- sweet carbonated drinks
- some herbal supplements
However, quitting caffeine abruptly is also not recommended because it can cause headaches and may even temporarily worsen sleep. It is better to gradually reduce the amount.
Why alcohol is also harmful for sleep
Some people like to drink a glass of wine before bedtime. According to the doctor, alcohol can indeed help you fall asleep faster, but there is an important nuance.
It significantly worsens sleep quality, so the body does not fully rest.
What is better to eat in the evening for good sleep
Instead of alcohol, the specialist advises including foods high in carbohydrates in dinner, for example:
- sweet potatoes
- parsnips
It is best to eat them three to four hours before bedtime so that the body has time to digest the food and prepare for rest.
This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.
