Gaby
If you love coffee, enjoy it, but don’t forget that the timing of your coffee consumption matters! This is what scientists say, convinced of the healing properties of this aromatic beverage.
According to the German analytical online platform Statista, 60 percent of people are satisfied with just one cup of coffee throughout the day. In contrast, coffee enthusiasts may drink eight or more cups daily.
Journalists from Newsweek reached out to leading sleep expert Dr. David Benavides from Harvard Medical School and Brigham and Women’s Hospital for a reason. The results of Dr. Benavides’ research team showed that consuming caffeine even six hours before bedtime can significantly disrupt sleep and negatively affect the quality of nighttime rest.
The Science of Caffeine and Sleep
So, why does caffeine interfere with sleep? Dr. Benavides explained, “Caffeine blocks adenosine—a chemical in the brain that helps us fall asleep. Throughout the day, we naturally accumulate more of this substance, which makes us feel sleepy. Blocking this process with caffeine can lead to increased energy at the expense of sleep.”
According to the scientist, a recent study revealed that late caffeine consumption not only shortens sleep duration but also negatively impacts deep sleep, which is essential for restoring numerous bodily functions.
Meanwhile, morning coffee drinking not only doesn’t harm sleep but can also be beneficial for health, Dr. Benavides noted. Another study conducted by researchers from several U.S. universities examined how coffee consumption habits affect heart health and longevity.
The team analyzed data from over 40,000 American adults who participated in the National Health and Nutrition Examination Survey (NHANES) from 1999 to 2018. The researchers identified two common coffee consumption patterns: 36 percent of participants primarily drank coffee in the morning, while 14 percent consumed it throughout the day.
After nearly a decade of observation, the scientists tracked cases of death from all causes, including heart disease and cancer. It turned out that participants who primarily drank coffee in the morning had a lower risk of death from any cause and from heart disease compared to those who did not consume the beverage at all.
However, drinking coffee throughout the day did not provide the same protective effects.
Caffeine Half-Life and Individual Differences
Dr. Benavides also emphasized the importance of understanding caffeine metabolism and its half-life—the time it takes for the body to eliminate half of the substance.
The expert specifically stated, “It’s important to consider that the half-life of caffeine is about 5-6 hours. So, if you drink a cup of coffee at 3 PM, half of the caffeine may still be in your system until 8-9 PM. This process can be further complicated by genetics, as some people naturally metabolize caffeine faster, while others do so more slowly.”
Moderate Caffeine Intake is Beneficial
While caffeine can disrupt sleep, it doesn’t deserve its bad reputation. In moderation, coffee enhances daily life and provides benefits without compromising sleep quality.
However, if you feel fatigued despite getting enough sleep, Dr. Benavides recommends consulting a doctor to rule out any health issues.
