Optimal time to stop coffee to prevent insomnia
The Australian study explains that consuming caffeine less than 8.8 hours before sleep reduces sleep quality and duration. Specifically, it decreases deep sleep and increases the time needed to fall asleep, with a loss of up to 11.7 minutes of deep sleep and a 7% decrease in sleep efficiency. It is recommended to avoid drinking coffee or caffeine-containing beverages in the afternoon or close to bedtime. Ideally, the last cup should be taken before noon if going to sleep at 9 PM, and before 2 PM if sleeping at 11 PM. The results also indicate that consuming more than 400 milligrams of caffeine daily—equivalent to more than two cups of coffee—can negatively affect sleep. It is advisable to reduce the intake or opt for green tea as a low-caffeine alternative.
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