Skip afternoon caffeine

Skip afternoon caffeine

SKIP AFTERNOON CAFFEINE

TLDR: CONSUMING CAFFEINE IN THE AFTERNOON CAN DELAY FALLING ASLEEP, SHORTEN TIME ASLEEP, AND HURT SLEEP QUALITY. MAINLY, IT REDUCES DEEP AND REM SLEEP, WHICH LEAVES YOU WAKING UP TIRED AND GROGGY. HOWEVER, IF YOU MAKE IT A HABIT TO AVOID AFTERNOON CAFFEINE IT’LL IMPROVE YOUR SLEEP, BOOST ENERGY LEVELS, AND ALLOW YOU TO BREAK FREE FROM CAFFEINE DEPENDENCY.

WHY YOU SHOULD AVOID AFTERNOON CAFFEINE

That mid-afternoon coffee might feel like the perfect pick-me-up… but it could be quietly stealing the deep, restorative sleep your body depends on. Caffeine works by blocking adenosine, a chemical in your brain that builds up throughout the day to create “sleep pressure” 1. Blocking this signal keeps you alert in the short term — but it also delays your natural sleep readiness. The problem? Half the caffeine from your drink is still in your system 5–7 hours later, and a quarter remains after 10–12 hours 2. That’s why avoiding caffeine in the 8–12 hours before bed is recommended for better sleep quality³. Even if you fall asleep just fine, research shows that regular or late-day caffeine can still reduce deep and REM sleep, making you wake up less refreshed and more likely to reach for caffeine again the next day⁴.

WHAT DOES THE SCIENCE SAY?

Studies consistently show that caffeine disrupts sleep—especially when consumed in the afternoon or evening. Documented effects include:

  • Longer time to fall asleep: increases sleep onset latency by ~9–12 minutes 3,5,

  • More fragmented sleep: increases awakenings and night-time arousals 3,4.

  • Shorter total sleep: reduces nightly sleep by ~30–45 minutes 3,5.

  • Lower sleep efficiency: decreases the proportion of time asleep while in bed by ~7% 3.

  • Reduced deep sleep and REM sleep: cuts restorative stages crucial for physical and mental recovery 3,4.

  • Lower perceived sleep quality: leaves you feeling less rested in the morning 6.

These effects are strongest when caffeine is consumed within 8 – 12 hours of bedtime, at higher doses, or in individuals who are more sensitive due to age or genetics 1,7.

THE AFTERNOON CAFFEINE TRAP

Many people unknowingly fall into a caffeine dependency spiral: 

  1. Afternoon caffeine leading to poorer sleep that night 3,4. 

  2. Wake up tired and hence, need more caffeine to function throughout the day⁶ 

  3. Repeat, building up a caffeine dependency over time.

This negative cycle erodes sleep quality, increases fatigue, and makes it harder to break free from caffeine dependence³ ⁶. However, prioritizing your sleep can allow you to break free. Remember to always stop caffeine intake by late morning or noon at the latest² ³. Benefits to this include: 

  1. Deeper, more restorative sleep 3,4.

  2. More energetic mornings without grogginess 6.

  3. Reduced reliance on caffeine over time³ . 

If you still want to retain your afternoon routine then we recommend switching to decaf coffee or herbal tea (but be careful as certain brands can still contain traces of caffeine) in the afternoon instead. This will allow you to keep your daily rhythm without sabotaging your sleep 3.

SOURCES

  1. Reichert, C., Deboer, T., & Landolt, H. (2022). Adenosine, caffeine, and sleep–wake regulation: State of the science and perspectives. Journal of Sleep Research, 31(5), e13597. https://doi.org/10.1111/jsr.13597

  2. Roehrs, T., & Roth, T. (2008). Caffeine: Sleep and daytime sleepiness. Sleep Medicine Reviews, 12(2), 153–162. https://doi.org/10.1016/j.smrv.2007.07.004

  3. Gardiner, C., Weakley, J., Burke, L., Fernandez, F., Johnston, R., Leota, J., Russell, S., Munteanu, G., Townshend, A., & Halson, S. (2024). Dose and timing effects of caffeine on subsequent sleep: A randomized clinical crossover trial. Sleep, 48(1), zsae230. https://doi.org/10.1093/sleep/zsae230

  4. Weibel, J., Lin, Y., Landolt, H., Berthomier, C., Brandewinder, M., Kistler, J., Rehm, S., Rentsch, K., Meyer, M., Borgwardt, S., Cajochen, C., & Reichert, C. (2021a). Regular caffeine intake delays REM sleep promotion and attenuates sleep quality in healthy men. Journal of Biological Rhythms, 36(4), 384–394. https://doi.org/10.1177/07487304211013995

  5. Gardiner, C., Weakley, J., Burke, L., Roach, G., Sargent, C., Maniar, N., Townshend, A., & Halson, S. (2023). The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews, 69, 101764. https://doi.org/10.1016/j.smrv.2023.101764

  6. Watson, E., Coates, A., Kohler, M., & Banks, S. (2016). Caffeine consumption and sleep quality in Australian adults. Nutrients, 8(8), 479. https://doi.org/10.3390/nu8080479

  7. Burke, T. M., Markwald, R. R., McHill, A. W., Chinoy, E. D., Snider, J. A., Bessman, S. C., Jung, C. M., O’Neill, J. S., & Wright, K. P., Jr. (2015). Effects of caffeine on the human circadian clock in vivo and in vitro. Science Translational Medicine, 7(305), 305ra146. https://doi.org/10.1126/scitranslmed.aac5125