When aches have broken your sleep, coffee can feel essential in the morning, and a drink can feel like a way to unwind in the evening. Both are understandable. But both can affect your sleep more than you might expect, especially depending on when you have them.

Caffeine lasts longer than you think

Caffeine stays in your body for hours after your last cup. In one study, people who had caffeine six hours before bed slept around an hour less than usual, even though many didn’t notice the difference. So an afternoon coffee may still be affecting your night.

You don’t need to give up caffeine. Many people find it helps to have their last caffeinated drink by early afternoon, and switch to decaf, herbal tea or water after that.

Alcohol and broken sleep

Alcohol can make you feel sleepy and may help you drop off faster. But research shows it tends to disturb sleep in the second half of the night, with more waking and lighter sleep. When aches already make sleep fragile, that can mean more waking in the early hours.

If you drink, having it earlier in the evening and keeping to smaller amounts tends to have less effect on your sleep.

Why it matters for aches

Poorer sleep can make your body more sensitive to aches the next day. Small changes to when you have caffeine or alcohol can help protect your sleep, and that may help your body feel better too.

Something to try this week

Choose a cut-off time for caffeine, like 2pm, and switch to decaf or caffeine-free drinks after that for the week.

What to take away

• Caffeine can affect sleep even six hours after your last cup.
• Having your last caffeine by early afternoon can help.
• Alcohol may help you fall asleep but tends to disturb the second half of the night.
• Better sleep can help your body feel less sensitive to aches.

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