Understanding Coffee and Its Effects Can Help You Sleep Better

September 28, 2017
Written by

Coffee is notorious for causing insomnia. But this is largely because a lot of people drink it without really considering its exact effects. You can’t just chug a 32oz cup just ‘cause you’re feeling sleepy in the middle of the afternoon. You’re bound to regret that decision when you’re tossing and turning later in bed.

The History of the Bed, the Mattress, and Other Fascinating Stories
read more
6 Reasons to Buy Your Mattress Online
read more
Goodbye Sleepless Nights: Sleep-Train Your Toddler
read more

So yes, coffee can cause insomnia. But when it’s consumed in moderation, properly brewed coffee has also been known to decrease the risk of diseases like diabetes, Alzheimer’s, and even heart disease. Ironically, these are also the diseases you’re likely to develop from chronic insomnia (which can be caused by misusing coffee).

4.6 out of 2744 reviews
shop now

Find the Right Dosage for Your Daily Needs

Experts say that you can enjoy the above health benefits of coffee through moderate and regular consumption.

Moderate consumption means drinking only about 3 to 5 8oz cups per day.

On average, experts estimate that there’s about 100mg of caffeine in every regular 8oz cup.

Thus, 3 to 5 8oz cups of coffee translates to about 300 to 500mg of caffeine, the recommended daily dosage for most healthy adults.

And according to the Mayo Clinic, it’s dangerous to exceed 500 to 600mg of caffeine per day.

4 Reasons Why You and Your Partner Need Separate Beds
read more
Sleeping Naked is the Sleep Trend We All Need Right Now
read more
Science Says You Can Eliminate Shoulder Pain With This Simple Exercise
read more

Obviously, it’s easy to go beyond that limit when you’re downing several ‘venti’ cups of coffee from your favorite coffee chain. So, instead of relying on commercial coffee shops to provide your daily dose, you should try to…

4.8 out of 506 reviews
shop now

Brew Your Own Coffee As Much As Possible

The best way to control your caffeine consumption is to brew your own coffee. Brew it at the office if it’s inconvenient to do at home. This is going to take some extra effort, but if you want to maximize coffee’s benefits (without the insomnia), it’ll be well worth it.

20 Quick and Easy Halloween Costumes for When You’re Too Tired / It’s Too Late to Make an Effort
read more
MYTH BUSTED: Nighttime Exercise Does NOT Prevent Sleep
read more
30 Strange Facts About Sleep, Dreams, and Insomnia
read more

The problem with most commercially-available coffee is that the caffeine content is often unregulated.

An 8oz cup of commercially-brewed coffee can have as much as 180 to 200mg of caffeine.

4.7 out of 116 reviews
shop now

That’s around twice the average amount of caffeine in a regular, home or office-brewed 8oz cup.

Mo sugar, mo problems.

It’s also worth mentioning that this only applies to plain brewed coffee. In some cases, caffeine is not the only chemical that you need to consider. When coffee beans are brewed correctly, each cup comes with antioxidants that lead to the abovementioned health benefits.

4.6 out of 2744 reviews
shop now

However, it’s a different story altogether when you’re consuming coffee in the form of a sugary, creamy concoction.

All those flavor additives might just offset any health benefits you can get from regular and moderate coffee consumption.

Busting the Big Breakfast Myth
read more
Science Says You Can Eliminate Shoulder Pain With This Simple Exercise
read more
3 Times Staying in Bed / Sleep Saved Lives
read more

So as much as possible, steer clear of fancy lattes. Instead, make your own coffee from scratch.

It’s actually not that hard to do. And if you have no idea where to start, everything you need to know is already online.

0 out of 0 reviews
shop now

For example, this is just one way to home-brew some coffee:

It’s going to take a bit of trial and error at first, but that’s normal. After some time, you should be able to correctly estimate how much coffee you need to sustain your energy throughout even the most demanding days.

And don’t worry about getting teased for being the office ‘coffee snob’.

Love Improves Sleep: Science Says Healthy Relationships Promote Restorative Sleep
read more
6 Ways to Nurse Your Oz Day Hangover (and the Different Ways Different Drinks Can Make Your Hangover Better or Worse)
read more
4 Practical Facts Every Insomniac Needs to Know
read more

Caffeine Has a Half-Life of 6 Hours

Another big factor that you need to consider is how long caffeine stays in your body.
Half-life is the amount of time it takes for half of an ingested chemical to leave your system. The estimated half-life of caffeine in most healthy adults is 6 hours.
This is how half-life works: If you drink an 8oz cup with 100mg of caffeine at 9AM, you’ll still have around 50mg of caffeine by 3PM.
And by 9PM, you’ll still have about 25mg of caffeine in your system. That’s just from that single 8oz cup in the morning. How much more caffeine will be in your system by bedtime if you drink 3 to 5 cups per day?

This doesn’t necessarily mean that you should just stick to a daily dose of just 1 or 2 cups. It just means that you should be more mindful of how long caffeine can remain in your body.
Most healthy adults can still enjoy sleep while under the mild influence of caffeine. It’s just a matter of managing how much caffeine is left inside your body come bedtime.
Do you really need that last cup of coffee at 3PM? If you drink it, would you be able to shake off its effects by 9PM? Some can and some can’t.
Plenty of factors can influence the amount of time it takes your body to process caffeine.

4.6 out of 2744 reviews
shop now

For instance, compromised liver function can greatly increase caffeine’s half-life in your body. Genetic factors can also make some people much more sensitive to even small amounts of caffeine.
If you’re concerned about how well your body processes caffeine exactly, consult your doctor. You can only benefit from getting more information on how intensely caffeine can affect your body.

Sleep News Volume I: Sleeping Beauty Syndrome and Other Stories From the Weird World of Sleep
read more
4 Practical Facts Every Insomniac Needs to Know
read more
The Definitive Guide To Mattress Cleaning (With 7 Chapters)
read more

Caffeine is a Stimulant, Not a Nootropic

Nootropics are substances that can improve cognitive function, memory, and creativity. Caffeine is technically not a nootropic. It just feels like one because it’s a powerful stimulant.

4.8 out of 506 reviews
shop now

It doesn’t increase brain function. It simply keeps you from falling asleep. So if you’re drinking coffee for its perceived cognitive benefits, don’t. If you’re not sleepy, there’s no reason to grab a cup just because you’re stuck with a work problem.

Science Confirms: The Body Clock is Real!
read more
Busting the Big Breakfast Myth
read more
Tea and Caffeine: A Guide to Which Teas are Best Consumed in the Morning, Afternoon, and Before Bedtime
read more

A better solution would be to just take a walk or meditate – activities that are proven to be beneficial to creative thinking. Reserve your cup of coffee for when you’re actually feeling sleepy.

Also, don’t ever feel obligated to finish an entire cup if you’re already feeling its effects.

It takes about 10 to 15 minutes before caffeine actually kicks in.

Sometimes, it’s better to make space for that next cup of coffee that you’ll be needing later at noon.

Love Improves Sleep: Science Says Healthy Relationships Promote Restorative Sleep
read more
5 Websites You Need to Visit When You Just Can’t Get Any Sleep
read more
3 Times Staying in Bed / Sleep Saved Lives
read more

And if you’re highly caffeine-sensitive to the point that just 1 or 2 cups can cause anxiety, consider switching to tea. Different varieties of tea contain varied amounts of caffeine. But even the strongest tea contains less caffeine than the average coffee cup.

4.6 out of 2744 reviews
shop now

Creating the perfect sleep environment goes beyond your nightly cup of coffee; understanding the lifespan of your mattress and keeping it fresh with proper cleaning techniques are essential steps toward better rest.

Remember: caffeine is a drug. And you should treat it as such. Moderation is the key to keeping your caffeine intake under control.

Cheers.
The best nights sleep I’ve ever had
The mattress is so comfortable and I love it so much, I bought a second one too.
shop now
How to Get Blood Out of a Mattress: Complete Australian Guide
June 19, 2025
Blood stains on your mattress? Don’t panic – you’re definitely not alone. Whether it’s from a nosebleed, a small cut, or period stains, blood on your mattress is more common than you might think. The good news? Most blood stains can be completely removed if you know the right techniques and act quickly. The key... View Article
How to Get Urine Out of a Mattress: Complete Australian Guide for Fresh & Dried Stains
June 19, 2025
Accidents happen – whether it’s a toddler’s bedwetting mishap, your pet’s overnight surprise, or an adult dealing with incontinence. The good news? You don’t need to panic or immediately replace your mattress. With the right approach, you can completely eliminate both urine stains and that lingering ammonia smell that seems to get worse over time.... View Article
How to Get Stains Out of a Mattress: Your Complete Australian Guide
June 19, 2025
Looking at mysterious yellow patches or stubborn marks on your mattress? You’re not alone! Most Aussies don’t realise how easily treatable common mattress stains actually are – from those telltale sweat marks to coffee spills and general discolouration that builds up over time. The good news? How to get stains out of a mattress doesn’t... View Article
What Is a Hybrid Mattress? Your Complete Guide to Australia's Most Popular Sleep Solution
June 19, 2025
If you’ve been mattress shopping lately, you’ve probably noticed hybrid mattresses everywhere. They’re quickly becoming Australia’s go-to choice for sleepers who want the best of both worlds – but what exactly makes them so special? A hybrid mattress combines the pressure-relieving comfort of memory foam or latex with the sturdy support of traditional innerspring coils.... View Article
How to Make Your Mattress Firmer: 7 Proven Methods That Actually Work
June 19, 2025
Tossing and turning on a mattress that feels more like quicksand than a supportive sleep surface? You’re not alone. A too-soft mattress can leave you waking up with aches, pains, and the feeling that you’ve wrestled with your bed all night rather than getting restorative sleep. The good news? You don’t necessarily need to fork... View Article
Sleep Like Never Before: 6 Best Mattresses for Side Sleepers in Australia (2025)
June 07, 2025
Side sleepers often struggle with shoulder pressure and inadequate hip support, leading to restless nights and morning aches. With Onebed’s reputation for adjustable comfort and pressure relief, we’ve researched the top mattresses designed specifically for side sleeping positions. This guide features carefully selected picks that excel in pressure relief and body contouring. *Always consult a... View Article
5 Best Mattresses for Allergies & Dust Mites in 2025 (Australia)
June 07, 2025
If you’re waking up with sneezing, congestion, or itchy eyes, your mattress could be part of the problem. The right mattress can help minimize dust mites and allergens, giving you cleaner, healthier sleep. This guide features top picks for those with sensitivities to allergens—led by Onebed Original Gen3‘s breathable, foam-based construction. *Consult a healthcare professional... View Article
Expert Picks for Spinal Support: 6 Best Mattresses for Back Pain in Australia (2025)
May 09, 2025
A good night’s sleep is essential for overall well-being, but if you’re waking up with aches and stiffness, your mattress could be the culprit. The right mattress provides proper spinal alignment, relieves pressure points, and supports even weight distribution, helping to reduce back pain and improve sleep quality. Choosing the best mattress for back pain... View Article
4 Best Firm Mattresses in Australia for 2025
May 07, 2025
Looking for a mattress that doesn’t swallow you whole? Firm mattresses provide exceptional spinal support for back pain sufferers, stomach sleepers, and those who simply prefer a solid sleep surface. We’ve tested and reviewed Australia’s best firm mattresses, from ultra-dense foam to supportive hybrids, with Onebed’s innovative adjustable design leading our recommendations. Please note: While... View Article

Your Cart ( 0 )