Caitlin Beale, a nutritionist in the US, states that caffeine metabolism varies greatly depending on an individual's physiology and gene. Research indicates caffeine can remain in the body for two to ten hours. Consequently, a cup of coffee consumed at 3 PM can still be the culprit behind sleepless nights.

Beyond genetic factors, individuals prone to insomnia, those experiencing stress, or those who are sleep-deprived are more sensitive to caffeine. In states of anxiety or after a night of poor sleep, caffeine intake can induce nervousness and heart palpitations, making it harder for the body to relax.

Beale advises trying to finish your last cup of coffee in the early to mid-afternoon. If you still find it hard to fall asleep or wake up frequently, consider moving this time even earlier.

Many wonder which type of coffee – espresso, drip coffee, or cold brew – is more likely to cause sleeplessness. In reality, the total amount of caffeine consumed is the deciding factor.

Espresso: One shot contains about 65 mg of caffeine.

Drip coffee: A cup of about 237 ml contains about 95 mg of caffeine.

Cold brew: Due to its longer brewing time, the caffeine content can be higher, reaching nearly 100 mg per 237 ml.

It is important to note that actual coffee cup sizes at stores are often much larger than standard, leading to a rapid accumulation of caffeine. Even decaffeinated coffee still contains a small amount (under 5 mg), which can affect highly sensitive individuals.

Recommendations from experts:

Healthy adults: No more than 400 mg of caffeine per day.

Pregnant women: No more than 200 mg of caffeine per day.

To maintain sleep while having a coffee habit, you should drink it at least eight hours before bed, choose a small size, avoid drinking on an empty stomach, and blend with decaf. *Illustration: Hang Tran*

To maintain your coffee habit while protecting your sleep, you can apply the following four rules:

Finish the last cup earlier

You should finish drinking coffee at least eight hours before going to bed.

Opt for a smaller size

Reducing the cup size allows you to still enjoy the flavor without overloading your bloodstream with caffeine.

Avoid drinking on an empty stomach

Combining coffee with a main meal or a snack helps reduce feelings of restlessness, shakiness, or an upset stomach.

Blend with decaf

You can mix regular coffee with decaffeinated coffee. This method helps maintain the flavor and the ritual of enjoyment while significantly reducing caffeine intake.

By My Y (Source: HK01)