The Caffeine Effect...

Ah, coffee and sleep—the two great rivals of our daily routine. One keeps us awake, the other restores us, and sometimes, they seem locked in an eternal battle. But how exactly does coffee affect sleep, and is there a way to enjoy your daily brew without sacrificing quality rest?

Coffee’s magic comes from caffeine, a natural stimulant that blocks adenosine, the neurotransmitter responsible for making you feel sleepy. This is why that first sip in the morning (or afternoon… or evening) delivers such a satisfying jolt of energy. But while caffeine can be a lifesaver when you need a boost, it also has a long half-life—meaning it sticks around in your system for hours.

On average, caffeine takes about 5 to 6 hours for half of it to leave your body. That means if you have a strong cup of coffee at 4 PM, about half of that caffeine is still hanging out in your system by 10 PM, possibly keeping you from dozing off.

• Drink coffee earlier – If you’re sensitive to caffeine, try cutting off coffee by early afternoon—around 2 PM is a good rule of thumb. That gives your body enough time to metabolize most of the caffeine before bedtime.
• Switch to decaf in the evening – If you crave the taste of coffee later in the day, switch to decaf. You’ll still get that rich, delicious flavor without the stimulating effects.
• Listen to your body – Some folks can down an espresso after dinner and sleep like a baby, while others struggle to rest after a mid-morning latte. Pay attention to how caffeine affects you and adjust accordingly.
• Stay hydrated – Too much caffeine can lead to dehydration, which can make you feel more fatigued in the long run. Pair your coffee with plenty of water, and balance it out with a healthy diet to avoid energy crashes.
  

You don’t have to give up coffee to get good rest. Just be mindful of when and how much you drink. Looking for a delicious late-night option? Check out our smooth, flavorful decaf coffees!