A medical professional has shared insights on the best ‘sleep hygiene’ habits, which coffee enthusiasts should particularly consider.
While sipping on my fourth cup of coffee of the day, edging close to 3pm on a Wednesday, a doctor highlighted the optimal time to halt caffeine intake to ensure quality sleep.
The pressing question is, have I already missed the caffeine cut-off for a restful night?
A study involving over 2000 participants examined their dietary and beverage habits in the hours preceding bedtime.
The research concluded there is a specific timeframe during which you should cease caffeine consumption to achieve optimal sleep.
This timeframe is seven hours before hitting the sack.
For those not keen on coffee, the study’s recommendations aren’t limited to just caffeine lovers. Another popular beverage also falls under scrutiny.
Appearing on ITV’s This Morning, Dr Nighat Arif suggested ceasing alcohol intake three to four hours before sleep as well.
“It’s this whole idea of sleep hygiene. What you’re trying to do is wind down, come off your screens,” she advised. “Really think about sleep as a winding down exercise as you’re getting there.”
But why seven hours?
Dr Arif explained that caffeine mimics the molecular shape of adenosine, a hormone that accumulates throughout the day to prepare us for sleep, aligning with our circadian rhythms.
“And so as this adenosine is building up, what caffeine does is so clever, it mimics that same molecule, gets into all those slots like a puzzle and so therefore your brain doesn’t feel that it’s sleepy, anymore.
“Hence why actually having a cut off at 2pm is a good idea.”
Coffee drinkers were quick to share their thoughts on the matter.
One Facebook user candidly mentioned, “I must admit i cut down on quantity from around 2pm. Like most folk i drink a mug of tea or coffee when i wake up but then around 2pm i use a cup or else i”m up peeing through the night.”
Another commented, “I drink decaff tea and coffee..so no probs with sleep..why didn’t she just say that..”
A final user expressed, “For the record, if youre drinking instant coffee, that AINT real coffee!”