Few things are worse than tossing and turning, fighting to get your mind to turn off as you lie awake thinking about how exhausted you’re going to be in the morning. You’re tired, yet, you still feel weirdly wired. There’s a chance you drank coffee too late in the day!
Don’t worry, though. We’ll teach you how to sleep after drinking coffee here in this guide. For what it’s worth, this is totally preventable when you know the optimal cutoff time for drinking coffee.
Even with RYZE, we recommend drinking it a couple of hours after waking. If you must have an afternoon cup, try to do so before 1-2pm. Even the low-dose caffeine in our blend has a half-life of up to six hours.
Aside from drinking coffee smarter, there are a few wind-down strategies you can make a part of your bedtime ritual as well. Limiting screens, creating the optimal sleeping environment, and of course, indulging in a delicious mug of Mushroom Hot Cocoa for deep sleep support.
Learn more about how to sleep after drinking coffee below and put restless nights in the past for good. First, let’s take a look at the connection between coffee and sleep.
The Connection Between Coffee and Sleep
It’s no secret that coffee can have a negative impact on your sleep quality, and it’s all thanks to caffeine. This stimulant blocks adenosine, a chemical your body naturally builds throughout the day to make you feel sleepy.
That’s a good thing when you’re trying to get stuff done, be it at work, around the house, or in the gym. But just as your morning cup can shake off grogginess, drinking coffee too late in the day can mess with your ability to wind down when you finally want to.
Caffeine also raises cortisol and adrenaline levels, two hormones your body releases during stress. This can stimulate the nervous system and make you feel more alert - which is, again, helpful in small, properly timed doses. You may have a hard time shifting out of that alert state later on, though.
Caffeine’s half-life is around 5-6 hours, so the average cup containing 100mg of caffeine could still be somewhat active in your system at 8pm, or even later if you have a slow metabolism.
All of this is to say your coffee timing may be to blame if you’re having trouble falling asleep easily, staying asleep, or waking up feeling refreshed, even with a full night in bed. Here are some signs:
- Lying awake with a wired, restless mind
- Waking up in the middle of the night with difficulty falling back asleep
- Vivid, intense dreams followed by early morning grogginess
- Feeling tired but mentally “buzzed” around bedtime
- Needing more caffeine the next morning just to compensate
You might be thinking to yourself - I’m not even drinking THAT much coffee! It’s not necessarily the amount as much as it is the timing. So, when should you drink coffee to avoid interference with your sleep schedule?
When to Drink Coffee to Avoid Impacting Your Sleep Schedule
We know your gut instinct first thing in the morning is to brew up a cup of coffee and jumpstart the day. Or maybe you try to push through those last few hours of the workday with a cup of coffee - it’s only 2-3pm, you don’t plan on sleeping until at least 10pm. What’s the harm?
The truth is, most people don’t realize there are specific windows in which coffee works best, and it’s not the first thing in the morning. You might want to rethink that midday pick-me-up, too.
Morning is Best, but When?
That early-morning grogginess you feel when your feet first hit the floor is just your body still ramping up natural cortisol production. Drinking caffeine during this window can actually dull your natural energy cycle and create more dependency over time.
The sweet spot is actually 60 to 90 minutes after waking up. That’s when your body starts tapering off its initial cortisol spike and caffeine can work with your rhythm rather than against it. You’ll likely feel more energized, more alert, and less jittery than if you drank it right away.
The Latest Safe Cutoff Time for Caffeine
What about later on in the day? Remember, the caffeine half-life is around 5-6 hours - sometimes longer if you have a slow metabolism.
You can work backwards to realize even a modest 80mg dose at 4pm could leave 40mg circulating at 9pm when your body’s trying to wind down. So to play it safe, we suggest cutting caffeine out at least 6 to 8 hours before your usual bedtime.
That means if you want to be ready to fall asleep by 10pm, your last cup should happen before 3pm at the very latest. You might need to push that even earlier if you have a slow metabolism.
Tips for Managing Afternoon Slumps Without Caffeine
So how are you going to power through that midday slump without caffeine? Constantly needing a second (or third) cup is a sign you’re leaning too hard on caffeine instead of supporting your energy naturally. Try this instead:
- Get sunlight: Some natural light can boost alertness more than coffee.
- Hydrate: Mild dehydration can cause fatigue that mimics caffeine withdrawal.
- Eat balanced snacks: Pair protein with fat and complex carbs (think apple + almond butter).
- Move around: A 5-10 minute walk can improve circulation and oxygen flow to the brain.
Still want something warm and comforting in the afternoon? Consider a low-caffeine or adaptogenic blend that supports focus without wrecking your sleep later. This is one of the most common ways our customers use RYZE.
How RYZE Helps You Avoid Restlessness at Night
You can drink our Mushroom Coffee and get just 48mg instead of a whopping 100-250mg of caffeine in the afternoon. This will have way less of an impact on your sleep quality later in the evening.
Sure, you still need to follow our advice on cutoff times for coffee and sleep - but there will be a much lower amount of caffeine lingering in your system at night. That’s because the RYZE Super6™ mushroom blend does the heavy lifting.
From Cordyceps to Lion’s Mane, Reishi, Turkey Tail, Shiitake, and King Trumpet, each mushroom was carefully selected for its role not just in boosting energy and focus but overall health and wellness.
You can also try our non-caffeinated blends, like our Decaf Chicory, for a more subtle lift without any caffeine. There’s something for every ritual here at RYZE, backed by a 30-day money-back guarantee. What do you have to lose?
How to Sleep After Drinking Coffee: A Calming Wind Down Ritual to Get a Good Night’s Rest
Knowing when (and when not) to drink coffee is a good starting point. But, we want to share some more tips on how to sleep after drinking coffee to help you enjoy a better night’s rest every night.
Even if caffeine crept too far into your day, a well-designed nighttime routine can help settle your system and ease you into sleep. Here’s how to sleep after coffee.
Start with Intentional Shutoff Time
Wind-down starts well before your head hits the pillow. Aim to cut off screens, bright lights, and stimulating tasks at least 60 minutes before bed. This tells your body it’s time to start ramping up melatonin production and shift out of that stimulated state.
Lower the lights, reduce noise, and step away from to-do lists. Even something as simple as dimming your phone or turning off overhead lighting can shift your body into “sleep mode.”
Most importantly, do not get into bed and scroll on your phone. You’re delaying the inevitable. Find a better way to wind down, like a good book, journaling, meditation, conversations with loved ones - anything that gets blue light out of your face.
Drink RYZE Hot Cocoa
This is the best piece of advice we have to offer on how to sleep after drinking coffee - add something to your nightly ritual that ACTUALLY works. RYZE Mushroom Hot Cocoa is a purpose-built blend of science-backed ingredients to support better sleep from the inside out.
You get deep, consistent rest without grogginess the next day. Here’s what’s inside:
- Cacao: A rich source of antioxidants that promotes circulation, helping you physically unwind
- Chicory: A natural prebiotic that supports smoother digestion while you sleep
- L-Theanine: An amino acid that promotes calm, quiet focus and a lighter mental load
- Melatonin: Supports your natural sleep cycle and helps regulate your circadian rhythm
- Reishi: Known for its calming properties and potential to support a peaceful mood
- Glycine: Supports deep sleep and collagen production to help you wake up feeling restored
It’s 100% vegan, keto-friendly, gluten-free, and made without added sugar. Just stir one tablespoon into hot water or your favorite milk, sip slowly, and let it ease you toward sleep without any harsh sedatives or morning fog the next day.
Like everything at RYZE, it’s backed by a 30-day satisfaction guarantee. It’s also earned over 100,000 5-star reviews so you can place your order with peace of mind!
“This cocoa helps me sleep, as well as some prescription medications I have tried. It’s nice to forego the meds and still sleep well. And never wake up feeling groggy... LOVE IT!” - Amanda
“I love my RYZE cocoa! I’ve added it to my night-time routine for better sleep. I can fall sleep faster and stay asleep longer. Beauty rest is easy with RYZE cocoa!” - Jennilyn
“This is a game changer! Finally, a restful sleep! I make mine with almond milk and it's a nice, warm treat. About 30 minutes later...a nice relaxed slumber!” - Tony
Create a Non-Negotiable Bedtime Environment
The environment you sleep in can make or break how well-rested you get. What matters most is temperature, darkness, and ritual:
- Keep the temperature cool (~65°F is ideal for sleep)
- Eliminate light and noise (invest in blackout curtains, eye masks, sound machines)
- Reserve the bed for rest - not scrolling, emails, or last-minute stress dumps
Try your best to avoid lounging in bed and watching TV in the room. The goal is to get to a point where your body and mind associate the space with sleep. The stronger that association gets, the less effort it takes to wind down.
Use Movement to Discharge Excess Energy
Still feeling antsy? There might be a bit more caffeine lingering in your system than there should be. Not the end of the world - just remember to drink coffee earlier next time.
In the meantime, use movement to ease your nervous system. Try a 5-minute stretch, a short walk, or a few yoga poses that emphasize long, slow breathing. You’re not trying to break a sweat or burn calories; that’s only going to ramp you up more.
Support the Body with Nourishing Add-Ins
RYZE Hot Cocoa is the best choice for bedtime, but if you are waiting for your order to arrive, there are a few other things you may have around the house that can help:
- Magnesium-rich foods: almonds, pumpkin seeds, bananas.
- Hydrating fluids: herbal teas like lemon balm or chamomile. Just be careful about overdrinking and ending up waking up in the middle of the night to use the bathroom.
- Complex carbs: a small bowl of oatmeal or toast can support serotonin production.
Avoid alcohol, which may feel relaxing but disrupts deep sleep. Skip heavy meals that force your digestive system to keep working through the night.
Final Thoughts on How to Sleep After Coffee
That does it for our guide on how to sleep after drinking coffee. The best thing you can do is be more intentional about when you drink coffee, stopping no later than 2-3pm if you want to be asleep by 10-11pm. The earlier, the better.
But even if you had caffeine a little too late in the day, all is not lost. A calming routine, the right ingredients, and a few mindful habits can go a long way in helping your body shift gears.
As we wrap up our guide on how to sleep after coffee, the only thing left to do is support a better night’s rest with RYZE Hot Cocoa. Trade stress for sleep with one small ritual shift and start sipping your way to deeper rest today!
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