America is a coffee drinking nation, and the average American drinks at least 3.2 cups of coffee a day. Though there have been conflicting studies about the health benefits of this beverage, there’s no denying that it’s a great pick me up while working or studying, and when consumed in moderation, it can energize you so you can get through your day.

However, drinking too much coffee can have a negative impact on your sleep quality, and drinking it too close to your bedtime can affect your ability to fall asleep. But you don’t have to give up your caffeine habit to get a good night’s sleep. By scheduling your coffee breaks and knowing when to have your last cup of the day, you’ll be able to slip easily into sound sleep so you’ll wake up refreshed the next day. Here’s how to optimize your coffee habit and get better sleep.

Be mindful of your coffee consumption

Drinking coffee is one of life’s simple pleasures, and a well-made cup of joe can help to perk you up and lift your mood. Moreover, it can enhance your health by lowering your risks of developing health conditions such as heart disease, obesity and type-2 diabetes. But too much of anything can be detrimental to your well-being, so you’ll need to be mindful about your consumption: drinking too much coffee can result in dizziness, upset stomach, tremors and insomnia.

Experts say that adults should drink no more than 400 mg of coffee a day, which is equivalent to four standard cups of coffee, while reproductive-aged women should drink no more than three cups a day. If you’re making coffee at home, remember to drink it from a small mug or a standard cup to ensure that you don’t consume more than the recommended amount.

Meanwhile, those who prefer to buy their drink from coffee shops should opt for the smallest serving, which is the 8-ounce cup. Consuming this much coffee is the same as drinking coffee from a standard cup.

Schedule your coffee breaks

Instead of drinking four cups of coffee in one sitting, why not spread it out throughout the day? Drinking too much coffee in a short window of time may result in restlessness and a sudden rise in blood pressure, so be strategic when it comes to your consumption. Y

ou’ll probably need it the most in the morning when you’re groggy, so plan on drinking a cup during breakfast, then another one before your lunch break. For your last cup, plan on drinking it sometime between 12 noon and 2pm. Caffeine can stay in your system for eight to 10 hours, and this can prevent you from falling asleep, so a good rule of thumb is to drink your last cup of coffee right after lunch.

Opt for zero caffeine beverages throughout the rest of the day

If it’s past 2pm and you feel like you need a pick me up, opt for energizing, non-caffeinated beverages to get you through afternoon classes or meetings. Some of the best zero caffeine drinks that will give you a boost include decaffeinated green tea, chilled coconut water, kombucha, or a fruit smoothie made with nonfat milk and a tiny dab of almond butter.

Also, remember to drink good old plain water throughout the day. Dehydration can lead to fatigue, so staying hydrated can help you to feel energized even on a hectic day.

Optimize your coffee habit to gain the full health benefits of your drink without disrupting your sleep. Be mindful of your caffeine consumption so you can stay sharp during the day and have a restful slumber at night.

Getting the rest that you need at night can be a challenge, especially if you eat or drink something that can affect your sleep pattern. Planning your meals so that you eat more in the morning and less at night, consuming healthy foods, and staying well hydrated can help you fall asleep at night and stay that way until morning.

If you are suffering from any sleep disorder, including insomnia, call to speak with one of our board-certified sleep specialists today at Alaska Sleep Clinic. Also, click the link below to download our FREE e-book about insomnia.