When you shouldn't drink coffee to avoid harming your sleep - experts answer

Based on an analysis of 24 studies, experts determined that the last cup of coffee should be consumed at least 8.8 hours before sleep to prevent caffeine from disrupting nighttime rest. For a 10:00 PM bedtime, this means no coffee after 1:00 PM, and for a 9:00 PM bedtime, roughly until noon. Caffeine consumed too late reduces sleep duration by an average of 45 minutes, increases the time to fall asleep by nine minutes, and impairs sleep efficiency. Participants woke up more often at night and spent less time in deep sleep. For beverages and supplements with a high dose of caffeine, the safe interval is even longer: pre-workout complexes with a dosage equivalent to about two cups of coffee should be taken at least 13.2 hours before sleep. For an 11:00 PM bedtime, this means consuming the supplement no later than 9:30 AM. Caffeine maintains alertness by blocking adenosine, a substance that gradually accumulates in the body throughout the day and causes drowsiness. The response to caffeine is individual, so some people may need to stop consuming it even earlier. Previously, Kursor reported that the effect of coffee on health may depend on the time of its consumption.