A Doctor Has Identified The Latest Time To Have Your Last Cup Of Coffee

Caffeine has a relatively long half-life.

Drinking coffee in the afternoon can impair the quality of your sleep at night—to minimize the effects of caffeine on your body, it is recommended that you have your last cup of coffee six to eight hours before going to bed. This was reported by cardiologist Marcos Cairo in an interview with the Brazilian publication Metropoles.

According to the doctor, caffeine has a fairly long half-life—on average, about five to six hours. This means that during this time, the body metabolizes approximately half of the ingested substance, but the remaining caffeine continues to have an effect.

“For example, if you drink coffee at 4:00 p.m., by 10:00 p.m. about half of the initial dose of caffeine may still be present in the body. As a result, it can be harder to fall asleep, and sleep itself may become less deep and more fragmented,” the doctor explained.

Caffeine stimulates the central nervous system by blocking adenosine receptors. Adenosine is a substance that accumulates throughout the day and contributes to the natural feeling of sleepiness. When caffeine blocks its action, the feeling of fatigue temporarily subsides, although the body’s need for sleep remains.

Scientific studies show that caffeine can increase the time it takes to fall asleep, reduce the total duration of sleep, and decrease its effectiveness. The severity of these effects depends on the dose, individual sensitivity, age, metabolic characteristics, and medications being taken.

The half-life of caffeine also varies: for some people, it is significantly longer than average. Therefore, the recommendation to avoid coffee six to eight hours before bedtime is a guideline, not a universal rule.

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