Why You May Want to Ditch Your Morning Coffee (Plus 5 Healthy Alternatives to Coffee) Nutrition Women's Health Family Health Men's Health Sleep

When you’re on your way to the office, sometimes there is nothing better than a “Starbies” to wake you up. But did you know that morning coffee could be the reason you’re tired?

Research shows that as a nation, Americans drink 400 million cups of coffee per day, with further evidence showing that over 75 percent of Americans drink coffee every day.

Leading sleep expert and CEO of Happy Beds Rex Isap has revealed exactly what time you should be drinking coffee, and provided some healthier alternatives for your morning beverage.

Never drink coffee before 10 a.m. During the day, your brain produces a chemical called adenosine. This promotes sleep and, as you are awake for longer, it continues to build up and helps you feel sleepy. But, caffeine blocks the adenosine receptors, keeping you alert and awake when you shouldn’t be. Furthermore, coffee causes a spike in the levels of your body’s stress hormone, cortisol.

Isap sends further warning to those of you drinking coffee first thing in the morning. “When we wake, our cortisol levels are at their peak. Cortisol, often associated with stress, enhances your alertness levels. So, drinking caffeine while your cortisol levels are already high can be counterproductive and raise your stress levels throughout the day”.

Your cortisol levels drop off around 10 to 11 a.m., so this may be the most advantageous window to get the true benefits of coffee consumption. However, further studies have shown that not only does caffeine increase the time it takes to get to sleep, but it also reduces your time spent asleep, and the quality of your rest.

So if you are drinking coffee, what is the latest you should drink it and what are some healthier alternatives?

You should stop consuming caffeine six hours before bedtime. You might be familiar with attempting to sleep and, instead, spending the night looking at your ceiling. Here’s why that might be the case...

A study discovered that 400mg of caffeine six hours before bed contributed to significant disruptive effects on sleep, revealing that you should refrain from drinking caffeine a minimum of six hours before your bedtime. So, even stopping your caffeine intake just a few hours before bedtime is not enough.

Happy Beds recommends that you avoid coffee after 2 to 3 pm to ensure a good night’s rest. However, even one coffee a day can be too many. You should try to not exceed 300mg of caffeine daily, but one extra-large coffee at Dunkin has 330mg alone! This number is the same for you Tim Hortons lovers.

So if you’re looking for a good night’s rest, even one coffee can be too much. But what should you drink instead?

1. Turmeric Latte or "Golden Milk" Is Filled With Antioxidants

Do you remember the soothing comfort of having hot milk before bed as a kid? Turmeric latte, also known as golden milk, offers that same comfort with added health benefits.

Turmeric is packed with antioxidants and anti-inflammatory properties and acts as an effective antidepressant. These soothing benefits can de-stress you before bed and ensure a good night’s rest.

Recipes: Try vegan vanilla turmeric golden milk latte and golden elixir latte.

2. Chicory Root "Coffee" to Reduce Inflammation

If you’re looking to reduce your caffeine intake but still crave the taste of coffee, chicory root coffee is a fantastic alternative. Made from roasted chicory root, this drink has a nutty and woody aroma and is popular in places like New Orleans. With a similar taste to coffee, it’s great for those still wanting to experience a “cup of coffee.”

Chicory root coffee can improve digestive health and reduce inflammation, as it’s filled with inulin which feeds the beneficial bacteria in your gut, helping them fight off. However, if you are breastfeeding or pregnant, consult with your doctor before trying it.

3. Matcha Latte to Improve Your Focus

Matcha latte – made famous on social media – has become a trendy alternative to coffee. Offering more health benefits than its counterpart green tea, Matcha contains L-theanine, an amino acid that boosts your sleep, focus and learning ability.

One study revealed that the time spent trying to fall asleep – or sleep latency – reduced due to L-theanine, as well as the number of sleep disturbances. Interestingly, researchers also discovered that the use of sleep medication was reduced due to the amino acid found in matcha.

Matcha has less caffeine than coffee, making it a suitable afternoon drink. To avoid any potential sleep problems, drink a matcha a few hours before bedtime. New research conducted by the sleep experts at Happy Beds has discovered that the hashtag #matchatok has raked in 221.1 million views, so it’s time to hop on the trend!

Recipe: Try this coconut almond matcha latte.

4. Green Tea to Reduce Stress

Green tea is one of the most popular alternatives to coffee, cherished for its health benefits. It contains a moderate amount of caffeine, around 30mg to 40mg, which is significantly less than coffee. This makes green tea a great choice for those looking to reduce their caffeine intake while still enjoying a stimulating beverage.

Green tea is rich in antioxidants and contains L-theanine, which helps reduce stress and promote relaxation. L-theanine does this by increasing your dopamine and serotonin levels, whilst decreasing your stress levels.

A 2018 study, found that those who took L-theanine supplements over the course of eight weeks reported significantly improved sleep and decreased anxiety levels. So consider drinking green tea next time you want to unwind without the threat of staying awake.

Recipe: Try this hojicha latte recipe.

5. Peppermint Tea to Be Caffeine-free

Have you ever tried peppermint tea? One of its standout benefits is that it’s naturally caffeine-free, making it an excellent choice for those looking to unwind without the jitters.

Peppermint tea is packed with health benefits. It's known for its muscle relaxant properties, which can help alleviate digestive issues and stomach pains. Additionally, its soothing effects can ease headaches and other minor pains that might interfere with a good night's sleep.

Since peppermint tea doesn't contain caffeine, it’s perfect for enjoying before bedtime. Its calming nature can help you relax and prepare for sleep. While scientific studies on peppermint tea’s direct impact on sleep are limited, its reputation for promoting relaxation makes it a popular evening choice.

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