My morning routine begins with a cup of coffee. Just one sip makes me feel refreshed, energized, and ready to take on the day. When faced with a complicated task, I always keep a cup of coffee by my side, especially in the morning, when my mind is clear and calm. Coffee also brings comfort in conversation. I feel more relaxed when chatting with friends over a cup. On days when I'm especially stressed or tired, I treat myself to a white chocolate mocha.
As a sleep researcher and nurse, I know coffee can be tricky to recommend. It affects sleep in different ways for different people. When I was in graduate school, I drank coffee in the evening to stay awake and work late, especially while writing my dissertation with my two-month-old baby cradled in one arm. It helped me push through. But I don’t do that anymore. I’ve become more sensitive to caffeine in the afternoon. Now, coffee lingers in my system longer, making it harder to fall asleep.
Coffee can be both beneficial and potentially harmful, depending on factors such as dosage, individual sensitivity, timing, and psychiatric conditions. A daily intake of 300 to 400 milligrams of caffeine—roughly equivalent to three to four cups—may offer several benefits. It can increase levels of neurotransmitters, which in turn may enhance alertness, concentration, and motivation. According to findings from the Nurses’Health Study, consuming two to four cups of coffee per day may reduce the risk of depression. Some evidence also suggests that regular coffee consumption may lower the risk of developing Parkinson’s disease, Alzheimer’s disease, and even heart disease.
Coffee helps keep us awake and alert by blocking adenosine receptors in the brain. Adenosine naturally builds up throughout the day, promoting sleepiness. By blocking these receptors, caffeine delays the onset of sleep and can disrupt the brain’s sleep-wake cycle. High caffeine intake, especially in the afternoon, can worsen symptoms of anxiety, agitation, insomnia, and even panic attacks.10 Poor sleep quality caused by excessive caffeine can lead to increased irritability, memory problems, and heightened depressive and anxiety symptoms. Caffeine also can lead to physical dependence. When coffee is eliminated, withdrawal symptoms may include headaches, fatigue, nervousness, low mood, and difficulty concentrating.
Caveats to Consider for Healthy Coffee Consumption
- Monitor your caffeine intake: Caffeine is not only found in coffee, but also in soda, tea, chocolate, certain medications, and even some juices. Consuming about five cups of coffee per day (about 400 mg of caffeine) may be considered excessive.
- Listen to your body: Understand your optimal caffeine dosage and timing. Avoid coffee before bedtime and limit intake during the day to prevent sleep disturbances. Higher doses of caffeine (e.g., 400 mg or about four cups of coffee) can significantly affect sleep. If caffeine affects your sleep or mood, consider switching to caffeine-free alternatives such as herbal teas, flavored carbonated water (unsweetened and natural), or simply increasing your water intake to four to six cups per day.
- Establish a cut-off time: To reduce the risk of sleep disruption, it's recommended to avoid caffeine at least eight hours before bedtime. Some individuals may need even longer—up to 10 hours. For example, if your bedtime is 10 p.m., try to avoid caffeine after 2 p.m.
- Special considerations for mental health: Individuals with psychiatric diagnoses should consult their health care provider about caffeine consumption, as it may interact with symptoms or medications.
Coffee helps me get through the day. It makes tasks easier and conversations smoother, as long as I don’t overdo it. But that might not be the case for everyone. Coffee can be a great buddy for some, but it doesn’t always play nice with sleep or mood. I’m still on the lookout for a good alternative. What’s your favorite drink these days?