“Caffeine blocks the sleep molecule adenosine, making us feel more alert and energized,” Rohrscheib tells Food Republic. This beverage can elevate cortisol levels—hormones linked to alertness—which gradually decrease as we wake. Rohrscheib also notes a dip in cortisol levels during the afternoon; this makes that midday caffeine hit even more effective for maintaining focus and attention.
Know your caffeine limits to avoid the afternoon slump
While many can comfortably enjoy their coffee until 2 p.m., some might need to be cautious. Individuals with sleep disturbances or caffeine sensitivities may find the afternoon cup overwhelming. “Caffeine has a long half-life, which means it lingers in our systems,” explains Rohrscheib. Most people can enjoy their last cup up to six hours before sleep, but for sensitive individuals, a gap of eight hours is typically better.
Caffeine sensitivity manifests as anxiety, jitters, rapid heart rate, and in extreme cases, nausea after consuming coffee. This sensitivity can stem from genetics as well as consumption habits. If you identify with these symptoms, Rohrscheib suggests cutting back on caffeine and avoiding it earlier in the day. However, if you cherish that mid-afternoon cappuccino, consider decaf, which has significantly less caffeine and surprisingly offers hydration benefits.
