If you tend to sip on caffeinated beverages later in the day, setting a caffeine curfew might be a helpful habit to try. Consuming caffeine within six hours of bedtime can make it harder to fall asleep, reduce your total sleep time, and lower the quality of your rest.
This habit is all about setting a clear boundary—choosing a cut-off time to help you gradually reduce caffeine intake before bed. While six hours is ideal, the key is to start with a time that feels realistic for you. For example, if you usually stop drinking caffeine two to three hours before bed, try extending that to three to four hours and observe how it affects your sleep. From there, you can work your way up to six hours or more.
How Caffeine Works
Caffeine works by blocking adenosine receptors in the brain. Adenosine is a chemical that builds up during the day and promotes sleepiness. By interfering with adenosine, caffeine increases alertness, but it also delays your natural drive to sleep.
Caffeine can also directly shift your circadian rhythm. For example, consuming the equivalent of a double espresso about three hours before bedtime can delay melatonin production, the hormone that signals your body it’s time to sleep, by approximately 40 minutes.
Still Struggling with the Afternoon Slump?
It’s completely normal to experience a dip in energy between 1:00 and 3:00 p.m., what many call the “afternoon slump.” Here’s what’s going on behind the scenes:
1. Circadian Rhythm Dip
Your internal body clock, or circadian rhythm, naturally causes a dip in alertness, once in the early morning (around 2–4 a.m.) and again in the early afternoon. Even with adequate sleep, this dip occurs as part of your body’s natural energy cycle.
2. Blood Sugar Fluctuations
After lunch, especially if it’s heavy in simple, refined, carbs or sugar—your blood glucose (sugar) spikes and then drops quickly, which can trigger fatigue, brain fog, and irritability. This crash is more likely if the meal lacked protein or fiber.
3. Sleep Debt
If you didn’t sleep well the night before, your body is more sensitive to the afternoon dip.
4. Hormonal Shifts
Your body’s levels of cortisol (a natural energy-boosting hormone) gradually decline throughout the day, contributing to lower alertness. Also, melatonin, the sleep hormone, begins to slowly rise in the afternoon for some people, especially in dimly lit environments.
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