When should you drink your last cup of coffee?

Coffee for many is an essential part of the day: it invigorates, improves concentration, and even enhances mood. But if you drink it too late, you can forget about a good night's sleep.

Research shows that caffeine stays in the body much longer than many people think. On average, its half-life is about 5-6 hours. This means that if you drank a cup of coffee at 5:00 PM, half of the caffeine will still be in your blood by 10:00 PM.

Sleep specialists recommend following this schedule: the last cup of coffee should be no later than 6-8 hours before sleep. If you go to bed at 11:00 PM, then the optimal time is before 3:00 PM.

Some people feel the stimulating effects of coffee even after 10 hours. This is especially true for those who rarely drink coffee or have sensitivity to caffeine. In such cases, it's better to limit yourself to morning portions: before 12:00 PM.

It's also important to remember that caffeine is found not only in coffee, but also in tea, chocolate, energy drinks, and even some pain medications. All of these can also disrupt falling asleep.

If you suffer from insomnia, anxiety, or often wake up in the middle of the night - try giving up coffee after lunch and observe the changes. Perhaps it's the evening coffee that prevents you from getting enough sleep.

Conclusion: to avoid disrupting your biorhythms and maintain quality sleep, try to drink coffee no later than midday - before 2:00-3:00 PM.