What time does drinking coffee cause insomnia?

The best time to drink coffee to cause insomnia

Coffee is a common drink, and many people like to enjoy a cup of coffee in the morning or afternoon to refresh themselves. However, if you choose the wrong time to drink coffee, it may cause insomnia. This article will explore when to drink coffee and give some suggestions.

Morning: Avoid drinking immediately after waking up

Many people are used to making a cup of strong coffee first thing in the morning. However, doing so may have a negative impact on sleep. This is because the body's natural hormone, cortisol, reaches its peak in the early morning hours. Cortisol has a stimulating effect and can inhibit adenosine receptor activity, thereby reducing drowsiness.

If you consume a large amount of caffeinated food or beverages (such as concentrated black coffee) at this time, it will further stimulate the central nervous system and inhibit adenosine receptor activity, leading to excitement and difficulty falling asleep. Therefore, it is recommended to wait at least 30 minutes after getting up before drinking coffee to ensure that cortisol levels drop.

Afternoon: Avoid drinking in the afternoon

Many people like to enjoy a cup of coffee in the afternoon to refresh themselves. However, after missing the best time in the morning, it is also very important to choose the right time. If you drink coffee in the afternoon, it may have an adverse effect on your sleep at night.

Normally, the body's natural production of adenosine gradually increases and peaks in the evening. Adenosine is an inhibitor that slows down central nervous system activity and induces sleep. However, consuming caffeinated food or drinks (such as concentrated black coffee) blocks adenosine receptor activity and keeps people awake.

Therefore, it's wise to avoid high-caffeine foods or drinks after 4 p.m. If you really need a pick-me-up, opt for other low-caffeine options like green tea or decaffeinated coffee.

Evening: Don’t drink

The evening is the time to avoid drinking coffee. Consuming large amounts of caffeinated food or drinks at this time can seriously interfere with sleep quality and lead to insomnia.

The body's natural adenosine production peaks at night, inducing the body to rest. If you consume large amounts of caffeinated food or drink at this time, adenosine receptor activity will be inhibited, keeping you awake.

According to research, consuming more than 150 mg of caffeine (about a cup of concentrated black coffee) can significantly prolong the time it takes to fall asleep, reduce deep sleep and rapid eye movement (REM) sleep, and increase the number of awakenings at night, which are the main causes of insomnia.

So, try to avoid any food or drink that contains a lot of caffeine in the evening. If you need a hot drink to relax, choose decaffeinated tea or other herbal teas.

Summarize

Drinking coffee is a part of many people's lives, but choosing the right time is very important. Wait at least 30 minutes after getting up in the morning before drinking coffee, avoid consuming large amounts of food or drinks containing caffeine after 4 pm, and never drink anything containing large amounts of caffeine in the evening. Doing so can help you avoid insomnia and maintain good sleep quality.

The most important thing is that everyone has different sensitivity to caffeine. Please adjust the coffee drinking time according to your own experience and needs.