For many of us, coffee is a pleasant ritual. The trouble starts when tiredness sends us to a fourth cup, and the caffeine then keeps us awake at night, which makes us even more tired the next day. It's a loop that can be broken.
Caffeine stays in your body a long time
Caffeine's effect doesn't disappear after an hour. It can stay in your system for many hours, and sensitivity varies a lot from person to person. A coffee at 5 p.m. may still be working at bedtime.
A few simple habits
- A cut-off time. Try to have your last caffeinated drink before 2 p.m.
- Water before coffee. Sometimes tiredness is just thirst.
- Swap one cup for a walk. Daylight and movement wake you up too.
Watch for hidden caffeine
Black and green tea, energy drinks, some soft drinks and chocolate contain caffeine too.
Cut down gradually
If you want to drink less, don't stop suddenly. Cut down by half a cup a day to avoid headaches and irritability. And if you get palpitations or anxiety, talk to your doctor about what suits you.
This article is for general wellbeing, not medical advice. If you're struggling, talk to someone you trust or a professional. Get help now.