According to studies at 0, 3, and 6 hours before bedtime, caffeine had a significant effect on sleep disturbance. Even caffeine consumed 6 hours before bed affected sleep amounts by over an hour. When caffeine was consumed at 0 and 3 hours before bedtime, studies show coffee has a disruption on people sleep. When caffeine was consumed 6 hours before bed, it affects people sleep quality.
How To Keep Coffee From Having A Negative Affect On Your Life
- Reduce caffeine intake as the day progresses. You’re most likely going to need caffeine early in the morning, when you’re probably feeling a bit groggy and need a boost. This is the best time to drink coffee if you need it. Later in the day, wean off the caffeine by opting for tea (tea with milk is a good substitute) or decaffeinated coffee so you can be caffeine-free by evening.
- Use a smaller mug. When we fill use a cup, we’re tempted to fill it up to the top to give ourselves more. When given a choice between a larger and a smaller mug, choose the smaller one to give yourself the illusion that you’re drinking more. Your environment counts.
- Set a cut off time for coffee at 2 pm. Caffeine takes a while wear off and can cause sleeping problems, even if you don’t feel it. For this reason, it’s best to limit coffee consumption for the morning hours and limit it to early afternoon at the latest.
- Limit coffee to a maximum of four cups per day. According to the Mayo Clinic, adults shouldn’t be consuming more than 400 mg of caffeine per day, which equals about four cups of coffee. Too much caffeine can cause increased anxiety and irritability. If you have the urge to drink more coffee, choose decaffeinated.
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