Picture it: 6:30pm in a tiny town, every cafe shut since 5, and all you want is a latte. Tempting to grab one wherever you can. But the locals were onto something. Is coffee before bed actually a good idea?
Caffeine within about six hours of bed can cut your sleep quality and push back melatonin, your sleep hormone. Most people do well to have their last full-strength coffee by early-to-mid afternoon. If you want an evening cup, a good decaf is the answer.
Is coffee good for you?
In moderation, yes. There are plenty of documented benefits of coffee, from focus to heart health. The catch is timing. The same cup that sharpens your morning can wreck your night if you drink it too late.
How caffeine gets between you and sleep
Your body runs on a daily clock, and as the evening comes it starts winding down for rest. Caffeine cuts across that. It blocks the signals that make you feel sleepy and keeps your system switched on. One study found a double espresso about three hours before bed delayed melatonin by roughly 40 minutes, enough to make it harder to drop off.
You still fall asleep eventually, but it is lighter, less restful sleep. Then you reach for more coffee the next day to make up for it, and the cycle rolls on.
When to have your last coffee
A simple rule: keep full-strength coffee to about six hours before bed. Here is what that looks like.
| Last full-strength coffee | After that | |
|---|---|---|
| If you sleep at 9pm | Around 3pm | Decaf or no caffeine |
| If you sleep at 10pm | Around 4pm | Decaf or no caffeine |
| If you sleep at 11pm | Around 5pm | Decaf or no caffeine |
Night owl or early bird?
It is not the same for everyone. Some research suggests a late coffee hits natural early risers harder than night owls, who tend to stay up and sleep in regardless. If you are a morning person and you value your sleep, be stricter with the afternoon cut-off.
Want an evening cup? Go decaf
Decaf has come a long way. Our Colombian Sugar Cane Decaf keeps the cocoa, caramel and brown-sugar character of a proper coffee with only a trace of caffeine. It works as an espresso or long black, and holds its own in a flat white when you want the ritual without the 2am ceiling-stare.
FAQs
Is it bad to have coffee at night?
Late coffee can cut the quality of your sleep and delay melatonin, your sleep hormone. It hits some people harder than others, but as a rule, evenings are better for decaf.
What time should I stop drinking coffee?
A good guide is your last full-strength coffee about six hours before bed. If you sleep at 10pm, that means wrapping up caffeine by around 4pm.
How long does caffeine stay in your system?
Caffeine peaks within about 30 to 60 minutes and has a half-life of roughly four to six hours, so half of it can still be in you well into the evening.
Can I drink decaf before bed?
Yes. A good decaf gives you the ritual and the flavour with only a trace of caffeine. Our Colombian Sugar Cane Decaf is made for exactly that.
Enjoy coffee, any time
Our Colombian Sugar Cane Decaf gives you the comfort of a real cup without the buzz. Roasted weekly in Hurstville, free shipping over $80.
Shop the decafOr browse the full range of beans.
