You know the feeling. It is late afternoon, your energy dips, and your hand reaches for another cup without even thinking.
Or maybe the evening winds down with a glass of wine to “take the edge off.” Small routines like these feel harmless. Familiar. Comforting. But timing and repetition might be working against you in ways most people never consider.
The hidden sleep disruptor
Sleep specialists are increasingly pointing to caffeine timing as a major factor in poor rest. According to medical experts featured on ITV’s This Morning, caffeine can linger in your system far longer than expected.
Research tracking thousands of participants suggests you should stop consuming caffeine around seven hours before bed.
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The reason lies in how caffeine blocks adenosine, a chemical that builds up during the day to make you feel sleepy. When that process is interrupted, your brain delays its natural wind-down rhythm.
Alcohol is not off the hook either. While it may make you feel drowsy initially, doctors recommend avoiding it three to four hours before sleep to protect sleep quality.
What alcohol really does
Beyond sleep, long-term alcohol use may have deeper consequences. A Spanish study published in the journal Addiction, examined the brains of people with alcohol use disorder after decades of heavy drinking.
Researchers found significant changes in brain systems linked to reward, stress and impulse control. The endocannabinoid system, which helps regulate mood and motivation, appeared heavily altered.
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These changes may increase vulnerability to cravings and reduce the brain’s natural protective responses.
The National Institute on Alcohol Abuse and Alcoholism defines alcohol use disorder as difficulty controlling drinking despite harmful consequences.
Small shifts, big impact
Improving sleep and brain health may come down to practical adjustments:
- Stop caffeine at least seven hours before bedtime
- Avoid alcohol three to four hours before sleep
- Reduce daily intake gradually rather than abruptly
These are not dramatic lifestyle overhauls. They are subtle shifts. Yet over months and years, they could make a meaningful difference.
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Sources: Unilad
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