How drinking caffeine late in the day can crank up your early morning anxiety
Achieving good sleep hygiene isn’t easy, and despite growing awareness, many of us still struggle to get to bed on time. But even as we’re banishing blue light and alcohol to improve our sleep, one sneaky culprit often flies under the radar: caffeine consumption late in the day.
Here, experts on getting a good night’s sleep from CBD.co, a leading online marketplace for CBD products, explain how this seemingly innocuous habit can leave you feeling restless and on edge in the morning.
How Caffeine Affects Your Body
Disrupted Sleep Cycles: The Sleep Thief
If your body is a finely tuned orchestra, caffeine is the unexpected soloist who crashes in at the wrong moment, throwing everything out of sync. Caffeine blocks adenosine, a neurotransmitter that promotes sleepiness, which is what makes you feel awake when you drink it.
Caffeine has a half-life of about 5 to 6 hours, meaning that 5 to 6 hours after you drink a cup of coffee, half of that caffeine will still be inside your body. So, the caffeine you consume in the afternoon tends to stay in your system well into the night.

The stimulating effect of a late afternoon coffee or cup of tea can linger, making it difficult to fall asleep at bedtime. This also prevents you from reaching the deep, restorative REM sleep essential for physical recovery, emotional regulation, and cognitive function.
Heightened Morning Anxiety: The Ripple Effect
Have you ever woken up feeling like you’re already on the brink of chaos? After a night of poor sleep, waking up with elevated anxiety is the last thing you need.
“You’ll wake up feeling unrested, and to compound the issue, the caffeine withdrawal will soon kick in, leaving you jittery, irritable, and unable to focus,” says CBD.co. “This cycle of fatigue and anxiety can make the morning feel like a steep uphill climb.”
The Best Times to Avoid Caffeine
To break this cycle, experts recommend not consuming caffeine later in the day.
- Cut-off Time: Aim to avoid caffeine at least 6 hours before bedtime. If you typically hit the hay around 10 PM, refrain from caffeine after 4 PM. This gives your body enough time to metabolise the caffeine before you need to settle down for the night.
- Personal Sensitivity: Everyone’s body is different; some of us metabolise caffeine more quickly than others. Pay close attention to your body’s signals. If you notice that even an early afternoon coffee disrupts your sleep, stick to morning coffee only.
What You Can Drink Instead
If you can’t drink coffee, what can you have? CBD.co gives some ideas:
- Herbal Teas: In the evening, switch to caffeine-free herbal teas, such as chamomile or valerian root. These natural relaxants can help soothe your mind and prepare your body for a restful night.
- Decaffeinated Options: Craving that cosy evening cup? Opt for decaffeinated coffee or tea to enjoy the flavours you love without the stimulating effects.
- Stay Hydrated: Of course, the best alternative to coffee is water. How much water you should drink per day varies based on physical factors, but three litres a day is a good target. “Dehydration can sometimes be mistaken for fatigue, so you may find you need coffee less if you up your water intake,” says CBD.co.
- Limit Stimulants: Be mindful of other sources of caffeine, such as chocolate, sodas, and medications. Every little bit adds up, and reducing your overall intake will improve your sleep quality.
A spokesperson for CBD.co commented:
“To get a good night of restful sleep, you need to create an environment that signals to your body that it’s time to wind down. Start by dimming the lights an hour before bed and turning off your electronic devices, as the blue light emitted by screens can interfere with melatonin production, a chemical that promotes sleep.
“Incorporating relaxing activities like reading, gentle yoga, or meditation into your nighttime routine can help ease the transition from the hustle and bustle of the day to the calm of sleep. A warm bath or shower also promotes relaxation by raising your body temperature; when you step out, the sudden drop in temperature makes you feel sleepier.
“Additionally, keep a consistent sleep schedule, as going to bed and waking up at the same time every day helps regulate your body’s internal clock. Lastly, soft bedding, minimal noise, and keeping the room cool will make a significant difference to how well you sleep.”
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About CBD.co
CBD.co is a leading online marketplace dedicated to offering a diverse range of high-quality CBD products from trusted brands. The platform provides an extensive selection, including CBD oils, edibles, topicals, and vape products, ensuring customers find the best products to meet their needs. CBD.co is committed to transparency and education, offering detailed product information and lab results to help consumers make informed decisions. With a focus on customer satisfaction, CBD.co emphasises excellent customer service and secure shopping experiences. This makes it a preferred destination for both new and experienced CBD users seeking reliable and effective products.
Sleep expert urges people to avoid coffee after 3pm