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Many people start their day with a cup of coffee, often pairing it with breakfast. Research shows that caffeine helps increase alertness, focus, and energy for several hours. However, drinking coffee later in the day can disrupt sleep, especially for those sensitive to caffeine. While decaf coffee contains less caffeine, espresso-based drinks have much higher concentrations.
Coffee consumed in the afternoon or evening is more likely to interfere with sleep than a morning cup. Some people, though, may still struggle to fall asleep even after drinking coffee right after waking up.
Possible signs that coffee is disrupting your sleep include:
Waking up in the middle of the night or trouble falling asleep
Frequent nighttime bathroom trips
Stomach discomfort or heartburn
Feeling tired during the day
Coffee can also boost endurance and athletic performance, making it useful before workouts — though drinking it later in the day might still impact sleep quality.
For those working night or rotating shifts, coffee can help maintain alertness. Still, experts advise timing your coffee intake strategically to allow proper rest.
It’s also important whether you drink coffee on an empty stomach or after a meal. Coffee without food may cause stomach upset, heartburn, or diarrhea, while drinking it after eating can slow caffeine absorption, creating a milder and longer-lasting effect.
To better understand how coffee affects your body, you can track your sleep and heart rate with wearable devices. If your heart rate increases significantly after coffee, it’s best to discuss this with your doctor.
