- May 2, 2025
When To Drink Coffee Or Tea to Avoid Insomnia?
Coffee and tea are excellent beverage choices loved by many for their distinctive flavors and ability to enhance mental alertness. However, many people wonder about the ideal time to enjoy coffee and whether drinking tea in the evening will cause sleeplessness.
Don't worry, CHUS will provide answers and helpful tips so you can enjoy these delightful flavors without worrying about your sleep!
Why Do Coffee and Tea Affect Sleep?
1. What substances in coffee cause insomnia?
Coffee is a popular beverage containing caffeine - a central nervous system stimulant that promotes alertness and wakefulness. When you drink coffee, caffeine blocks the effects of adenosine - a hormone responsible for signaling the body when it needs rest. This prevents the brain from receiving fatigue signals, making it difficult to fall asleep and preventing you from easily drifting off.
2. How does tea impact sleep?
Similar to coffee, many teas also contain sleep-disrupting caffeine, although in lower amounts. A 230ml cup of green tea may contain about 30-50mg of caffeine, while black tea can contain up to 60mg. Sleep disturbances from tea typically occur when consuming high-caffeine varieties in the evening.
However, besides caffeine, some teas also contain L-theanine - an amino acid that can soothe the nervous system and create a relaxing effect. This explains why some people find tea less disruptive to sleep than coffee, despite containing caffeine.
Tea and coffee contain caffeine that interferes with sleep
3. How long does caffeine's effect last?
The duration caffeine remains in your body and exerts its effects depends on several factors. Typically, the time it takes for your body to eliminate half the caffeine consumed is about 5-6 hours. This means if you drink a cup of coffee containing 100mg of caffeine at 3 PM, by 9 PM, approximately 50mg of caffeine will still be in your system.
However, caffeine can affect sleep even when blood concentration has significantly decreased. For people sensitive to caffeine, even a small amount can cause difficulty falling asleep. Caffeine can increase cortisol levels - the stress hormone, leading to tension and sleep problems.
Caffeine's effects can last nearly a full workday
4. Why do people have different sensitivity levels to caffeine?
Caffeine sensitivity depends on several factors:
- Genetic factors: Some people have a highly active CYP1A2 gene, which helps the body metabolize caffeine more quickly
- Coffee drinking habits: Regular coffee drinkers may develop better caffeine tolerance. As a result, the amount of coffee needed to stay alert increases, commonly referred to as becoming "immune" to coffee.
- Age: Older adults are usually more sensitive to caffeine due to slower metabolism.
- Health conditions: Certain cardiovascular conditions or anxiety disorders can increase sensitivity.
- Medication: Some pharmaceuticals can interact with caffeine, enhancing its stimulating effects. People taking medication should consult their doctor before consuming large amounts of coffee and tea.
Each person reacts differently to caffeine in tea and coffee
What's the Ideal Time to Drink Coffee Before Sleep?
1. How long before bed should you stop drinking coffee?
Scientific studies indicate that you should stop drinking coffee at least 6-8 hours before bedtime to avoid sleep disruption. This aligns with the half-life of caffeine in the body. If you typically go to bed at 10 PM, the best time for your last cup of coffee would be before 2-4 PM.
Various studies have also shown that consuming caffeine even 6 hours before bedtime can reduce total sleep duration. Therefore, the appropriate time to drink coffee without causing insomnia is as early in the day as possible.
6-8 hours is the ideal time window for coffee consumption to avoid sleep issues
2. What's the ideal time of day to drink coffee?
The ideal time to drink coffee is in the morning, between 9:30 and 11:30 AM. This is when natural cortisol levels in the body decrease after peaking early in the morning. Drinking coffee in the morning not only maximizes alertness benefits but also minimizes negative impacts on sleep.
Many experts also recommend avoiding coffee immediately after waking up (within the first hour), as the body is naturally producing cortisol to help you wake up. Drinking coffee when cortisol is already high may cause the body to gradually develop caffeine tolerance, reducing its stimulating effects and increasing the risk of insomnia.
Morning coffee is the key to staying alert throughout the day without affecting nighttime sleep
3. Should you avoid drinking coffee in the afternoon?
Yes, you should avoid drinking coffee in the afternoon, especially after 2 PM, to reduce the risk of insomnia. If you really need caffeine in the afternoon, choose beverages with lower caffeine content such as green tea or reduce your coffee intake to half your normal amount.
Can You Drink Tea Before Bed? What Timing Is Reasonable?
1. Which teas contain caffeine and should be avoided before sleep?
Many teas contain caffeine and should be avoided close to bedtime:
- Black tea: Has the highest caffeine content, about 40-60mg per cup
- Green tea: Contains 30-50mg of caffeine and has alertness-enhancing effects
- Oolong tea: Contains moderate caffeine levels, about 30-40mg
- White tea: Although it has the least caffeine among teas from the tea plant (15-30mg), it can still affect people sensitive to caffeine
To avoid insomnia, you should avoid these teas at least 4-6 hours before bedtime. Whether evening tea consumption causes insomnia depends on the type of tea you choose and your body's sensitivity to caffeine.
Oolong tea contains moderate caffeine levels and is recommended for alertness
2. How do herbal teas affect sleep?
Not all teas contain caffeine. Herbal teas are typically caffeine-free, and many varieties actually help with relaxation and improve sleep issues.
You can try herbal teas like chamomile, atsio, or lotus tea with their gentle flavors. They're delicious to enjoy, healthy, and won't cause insomnia.
Particularly, some varieties like butterfly pea flower tea or traditional herbal formula teas can even help you achieve deeper, higher-quality sleep:
Herbal teas are very beneficial for health and reduce the risk of insomnia
3. How long before bed can you drink tea without affecting sleep?
To avoid sleep disruption from tea, follow these guidelines:
- Caffeinated teas (black tea, green tea): Best consumed in the morning or before 2 PM
- Herbal teas: Can be consumed at any time, even 30 minutes before bedtime
- Oolong and white tea: Best consumed before 4-5 PM
What to Do If Coffee and Tea Cause Insomnia?
If you love coffee and tea but still want quality sleep, try these methods:
- Gradually reduce caffeine intake: Instead of stopping suddenly, reduce caffeine gradually to allow your body to adapt
- Choose decaf coffee: Decaf coffee maintains flavor but reduces caffeine by up to 97%
- Combine with food: Drinking coffee with meals can slow caffeine absorption
- Drink more water: Helps dilute and eliminate caffeine faster. Or try drinking diluted coffee (Americano) to sip slowly.
- Light exercise: Moderate physical activity can help the body eliminate caffeine more quickly
These are general guidelines - each person should pay attention to their body's reactions and adjust their coffee and tea consumption habits accordingly.
Monitor and understand yourself to drink correctly and help reduce frequent insomnia
Don't Let Tea and Coffee Become Enemies of Your Sleep!
As we often remind each other, too much of anything is usually not good. The same applies to coffee and tea. By understanding caffeine's effects and the appropriate times to enjoy these beverages, you can appreciate your favorite flavors, stay alert and focused without losing sleep.
Insomnia from coffee and tea consumption is no longer an issue! Choose suitable products, select appropriate consumption times, and enjoy freely. If you want delicious beverages with health benefits and just the right amount of alertness, explore the herbal teas and specialty coffees at CHUS right away.
Pure, authentic, and healthy flavors are waiting for you to enjoy!
