Drinking Coffee Before Bed? Here’s What You Need to Know

For many, coffee isn’t just a morning ritual but also a nighttime indulgence. After a hearty meal, coffee helps cut through the richness, and when paired with dessert, it creates a delightful balance of flavors. Some people even find coffee soothes their stomach—its bitter taste marking the end of the meal. Socially, coffee invites people to stay longer, extending the evening after dinner. While this tradition of evening coffee is beloved, is it a healthy habit to maintain? To explore this, we consulted Sarah Schlichter, MPH, RDN, founder of Bucket List Tummy and Nutrition for Running for expert advice on the topic of coffee before bed.

What Are the Potential Risks of Drinking Coffee Before Bed?

For individuals who experience sleep disturbances and/or anxiety, having coffee in the evening could create issues. Schlichter notes that coffee “can increase wakefulness and anxiety”—effects that are likely tied to elevated cortisol levels (a stress hormone) triggered by coffee. While coffee provides energy during the day, it can also disrupt sleep patterns, particularly when consumed too close to bedtime. Schlichter stresses that “adequate, restful sleep is essential for overall health,” and should not be overlooked.

What Is the Latest Time to Drink Coffee with Caffeine?

Schlichter, along with this study published in the Journal of Clinical Sleep Medicine, recommends that caffeinated coffee be avoided at least six hours before bedtime. For instance, if you aim to sleep by 10 PM, make sure your last caffeinated coffee is consumed by 4 PM to give yourself the best chance of sleeping soundly through the night.

That said, Schlichter points out that some people are less caffeine-sensitive than others and may find that coffee helps reduce anxiety if it brings about a sense of comfort and relaxation. While rare, there are individuals who can enjoy a nighttime coffee without disrupting their sleep.

What About Decaffeinated Coffee?

Decaffeinated coffee is a safer choice for evening enjoyment, but Schlichter cautions that it “still contains trace amounts of caffeine.” For those who are particularly sensitive to caffeine, it’s advisable to skip decaf coffee at night. Schlichter adds that the USDA regulates decaf coffee to ensure its caffeine content does not exceed 0.10 percent.

For many individuals, having a decaf coffee before bed doesn’t interfere with their sleep. If that’s the case for you, feel free to enjoy it without worry!