Coffee is one of the most popular beverages around the globe. It provides a quick energy kick during morning commutes and helps boost productivity during office hours. But can you drink coffee in the evening?
The answer is not as clear-cut as you’d think. While coffee isn’t the most ideal drink to rely on when it comes to a good night’s sleep, it isn’t entirely off-limits. Here are a few things to weigh in before indulging in a cup of joe in the evening:
Does it mess with your sleep?
Caffeine can boost alertness and make it harder for you to achieve restful sleep. The amount of caffeine contained in a cup of coffee varies from one cup to the other, typically ranging from between 95 to 200 milligrams. On its own, it can stay in your system for up to 6 hours, though this depends on its strength. Despite the effects it may have on your sleep, the correlation between drinking coffee at night and lack of sleep isn’t very significant. In a study conducted by the American Academy of Sleep Medicine in 2017, just 2 out of the 3,800 participants reported a significantly higher chance of being awake short-term of up to 7 hours following the ingestion of caffeine.
Time it right
That being said, if you need a cup of coffee to get you through the late nights at work, then you can indulge in one but in moderation. Keep an eye on the time: it’s best to finish any caffeinated drinks 4 – 6 hours before bedtime. If you’re sensitive to caffeine and it affects your sleep, then it’s best to complete your caffeine intake by 2 pm. This allows your body to sufficiently flush out the caffeine before bedtime.
Counterintuitive effects
It is likely that you have heard that drinking coffee late in the day can make you more alert but this could also be counteractive. Caffeine boosts your alertness by blocking the naturally occurring neurotransmitters which induces drowsiness. This can perk you up in the short-term, but it can be detrimental as it messes with your sleeping pattern. It can also cause anxiety which can make it more difficult to get quality sleep.
Benefits of caffeine
Advocates of evening coffee argue that there are benefits to consuming the brew post-dusk. Studies have found that drinking coffee in the evening can improve the quality of sleep for people who had napped during the day due to jet lag, irregular or night shift work. The caffeine following the nap can fight the effects of sleep inertia, allowing for better-quality sleep.
Alternatives to evening coffee
If you really do feel like having a beverage in the evening, try non-caffeinated options such as a cup of chamomile tea or hot chocolate. These are both calming drinks that won’t interfere with your sleep. It may be a healthier way to unwind after work than having an alcoholic beverage, which can also affect the quality of your sleep.
What your body tells you
Ultimately, it’s up to you to decide if you want to drink coffee in the evening. While research points to the effects of caffeine on your sleep patterns and alertness, at the end of the day, it’s important to listen to your body. Our bodies all have different reactions to caffeine and it can be affected by the amount of sleep you get, so before having an evening cup of joe, be sure to factor self-awareness into the equation.
Stress relief
Coffee can be a great way to get through periods of high stress, especially if it includes an element of socializing. After a long day at work or school, sitting down with a good cup of coffee and unwinding with friends can be a great idea. The conversations can become more pleasant and engaging, thanks to the stimulating effects of caffeine.
Productivity
Besides providing a boost to alertness and energy levels, coffee is also believed to increase productivity. A study published in the journal Food Quality and Preference investigated the effects of coffee on human reaction times. The results concluded that even a slight amount of caffeine can limit the time it takes to respond to mental tasks, making it beneficial for late night studying or work.
Addiction
Having said that, it’s important to be mindful when introducing coffee into your system. The earlier you start having it, the more prone you are to becoming addicted to the effects of caffeine, which may lead you to rely on it for alertness even without needing it. This could lead to caffeine withdrawal, which may cause headaches or irritability among other symptoms.
Moderation
When it comes down to it, having a cup of coffee in the evening isn’t necessarily a bad thing, so long as you’re mindful of your caffeine intake. Avoid having more than 2 cups of coffee a day, and try to steer clear of energy drinks, which typically contain significantly higher levels of caffeine.
Alternatives to coffee
If you feel like you need a little pick-me-up, try engaging in low-impact brisk activities such as a short walk outside or housework. Getting some sunlight during the day and limiting artificial light in the evening can also help your body to regulate its sleep-wake cycle. There are also various breathing techniques and evening routines that can be implemented to naturally boost your energy.
Mental Resiliance
It’s important to recognise the importance of uninterrupted sleep for our mental health. Having an evening coffee, even if in moderation, can prevent you from achieving a restorative sleep. Lack of sleep has been linked to poor mental health and cognitive skills, so practice adding some resilience to your routine by setting and sticking to regular bedtimes and avoiding coffee in the evening.
Mindful coffee consumption
Learning to be mindful of your coffee consumption is key to having a healthy lifestyle. As much as coffee is good for productivity and alertness, it’s important to recognise its effects on your overall wellness. A sense of moderation and self-awareness can help you to determine whether or not evening coffee is right for you.
