The Secret to Better Sleep? Avoid Caffeine After 3 PM

Caffeine is a powerful stimulant, beloved for its ability to keep us alert and focused. But enjoying that late-afternoon coffee could be sabotaging your sleep. Caffeine has a half-life of 5-6 hours, meaning even a cup consumed at 3 PM can still affect your body well into the evening.

It interferes with your natural sleep cycle by blocking adenosine, the chemical that helps you feel sleepy. The result? Trouble falling asleep, lighter sleep stages, and waking up feeling less refreshed.

To improve your sleep quality, try limiting caffeine to the morning hours and switch to decaf, herbal teas, or other caffeine-free options in the afternoon. Small changes can make a big difference in how rested and energized you feel the next day!