The #1 Afternoon Habit to Break for Better Sleep, According to Sleep Doctors

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Reviewed by Dietitian Jessica Ball, M.S., RD

“Key Takeaways“

• Having a caffeinated drink like coffee in the afternoon may lead to disrupted sleep and greater fatigue.

• Caffeine can stay in your system for 6 to 8 hours, and has been shown to impact sleep onset and quality.

• Opting for non-caffeinated drinks, like herbal teas and seltzers, along with healthy habits like establishing a bedtime routine can lead to better sleep.

Tired of counting sheep when you climb into bed at night? You’re not alone. In fact, 1 in 3 U.S. adults aren’t getting the recommended seven to nine hours of good-quality sleep each night. What’s more, daytime drowsiness isn’t the only consequence of poor sleep. Regularly missing out on shut eye can lead to weight gain and increase your risk of developing chronic health conditions like high blood pressure and diabetes. These are all the more reasons to make sure you’re logging enough hours of good quality sleep to support your overall health.

When missing out on sleep, many of us turn to caffeine (hello, coffee) to give us the much needed boost to power through afternoon sleepiness. However, experts suggest that your afternoon coffee habit may be making it harder for you to sleep at night. Read on to find out why it may be a good habit to ditch.

Why an Afternoon Coffee Habit Can Mess With Your Sleep

When you are struggling to sleep at night, kicking your afternoon coffee habit can be easier said than done. Poor sleep can have you craving an afternoon latte, but sipping on caffeine late in the day can set you up for another night of chasing zzz’s. The pattern repeats and it can become a vicious cycle that is hard to escape.

Part of it has to do with caffeine’s effects on our brain chemistry. “Caffeine is a stimulant that blocks adenosine, a chemical that builds up throughout the day and helps us feel sleepy at night” explains Dr. Jade Wu, Ph.D., DBSM, a board-certified sleep psychologist and Mattress Firm Sleep Advisor. “Drinking caffeine too late can delay sleep onset, reduce sleep quality and prevent you from reaching the deeper, more restorative stages of sleep”. Repeated night after night, that can create a sleep deficit which makes it even harder to nix caffeine late in the day.

What if an afternoon coffee has become such a part of your regular routine that you feel like you can still easily fall asleep? According to Wu, “even if you fall asleep, caffeine can lead to more micro-awakenings throughout the night, making your rest less effective.” To ensure you get the best sleep, experts say that the best strategy is to cut off your caffeine intake hours in advance of bedtime.

Even though your bedtime is hours away from your 4 p.m. coffee, the impacts of caffeine last much longer than you think. Dr. Chelsie Rohrscheib, PhD, the head sleep expert and neuroscientist at Wesper says, “Caffeine has a long half life and lingers in your body for many hours. Ideally you should cut off your caffeine consumption 6 to 8 hours before bedtime to ensure that most of the caffeine molecules are no longer in your system”. Of course, the 6 to 8 hour window is a good rule of thumb, but everyone’s body reacts to caffeine a little differently. “If you’re sensitive to it, cutting off caffeine even earlier—around noon or early afternoon—might be best,” says Dr. Raj Dasgupta, MD, FACP, FCCP, FAASM, chief medical advisor for Sleepopolis. “Basically, if you’re having trouble falling or staying asleep, your afternoon coffee habit could be part of the problem.”

Alternative Drinks to Have in the Afternoon

Luckily, there are plenty of alternative drinks you can enjoy in the afternoon that won’t have you tossing and turning in bed later that night.

• Decaf coffee: If you can’t imagine another beverage taking the place of your afternoon coffee, consider switching to a decaf version of your favorite brew. Decaf coffee has 97% of the caffeine removed so you won’t have to worry about it impacting your sleep. The other perk of decaf coffee is that it still offers similar potential health benefits since the disease-fighting antioxidants aren’t impacted when the caffeine is removed.

• Herbal Tea: Sipping on herbal tea or true teas like green, black and white tea can be a great alternative to coffee. While true teas provide less caffeine than coffee, they aren’t caffeine free—so reach for decaffeinated ones or opt for an herbal tea instead. Brewing up a cup of hot tea isn’t just a great way to take a pause during a hectic workday, and teas are linked with a whole host of potential health benefits like improved attention span, better cardiovascular health and lower risk of cancer. What’s more, many herbal teas may even help you sleep better too.

• Sparkling water: If coffee is off the table, it can be tempting to switch to soda or diet soda. While most are lower in caffeine than a standard cup of coffee, remember that the half-life of caffeine is long, so it might not all be out of your system by bedtime. Instead, try sparkling water. These fizzy drinks are equally as refreshing, but are caffeine-free and provide no added sugar or calories.

• Infused water: Before reaching for a cup of coffee, it’s worth pausing to take inventory on your water intake for the day. Dehydration can leave you feeling sleepy too, so sipping on water rather than more coffee may give you the boost you’re looking for. If plain water is unappealing, try infusing it with a bit of flavor. This Lemon, Cucumber & Mint Infused Water is a refreshing option.

Other Tips for Getting Better Sleep

If you’ve kicked your afternoon coffee habit but still struggle with falling asleep at night, here are a few other tips for getting better sleep recommended by our experts.

• Consistency is key: All of our experts agree that keeping a consistent sleep schedule is key to better quality sleep. “Going to bed and waking up at the same time every day, even on weekends, helps your body maintain a strong, natural sleep-wake cycle, making it easier to fall asleep and wake up feeling refreshed,” says Wu.

• Create a wind-down routine: Raj recommends creating a bedtime routine that will prep your body for sleep. “Dim the lights, put your phone away and do something relaxing—like reading or stretching—so your brain gets the signal that it’s time to sleep”.

• Be mindful of light: If you’re struggling with sleep, reassess your sleeping environment. Wu recommends that you “keep your bedroom as dark as possible at night—even small electronic lights can disrupt sleep.” She adds that it’s not just light in your bedroom that you should consider. You should also “aim for bright light exposure in the morning to help regulate your circadian rhythm”. Which means starting your day with an early morning walk outside may just help you sleep better.

The Bottom Line

Sleep is also essential to our overall health, but most of us aren’t getting enough. If you’re struggling to log the recommended seven to nine hours of sleep each night, it may be time to reassess your habits. Brewing up a cup of coffee late in the afternoon is a common strategy for powering through the last few hours of the day, but it may be worsening your sleep. Our experts agree that it’s important to make sure your last sip of coffee is at least 6 to 8 hours before bedtime if not more because the effects of caffeine linger for a long time after you feel its energy jolt. Swap your coffee habit for a new drink like sparkling water or herbal tea and enjoy more restful sleep when your head hits the pillow.

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