International Coffee Day: The time of day you should stop drinking coffee, according to science

Coffee intake may be affecting your sleep even if you don't realise it

For many of us, coffee is an indispensable part of our daily routine, available to give us that much-needed boost of energy we need in the morning or during a mid-afternoon slump.

However, while it may seem as if the effects of your 1pm latte have worn off by 4pm, leaving you wanting another cup, the reality is it is better to steer clear - as science suggests a specific window you should leave caffeine-free.

According to research, you should avoid consuming caffeine from around 2pm, or at least seven hours before bed, as it can otherwise negatively affect your sleep.

One study, published in the Journal of Clinical Sleep Medicine, found that consuming caffeine six hours before bed still impacted sleep - even if participants no longer felt the effects of the caffeine.

Although study participants were able to fall asleep without problem, sleep trackers revealed that caffeine consumed right before bed, three hours before bed, and up to six hours before bed all resulted in disruptive effects on sleep.

Late-night coffee can also trick your body into jet-lag - by disturbing the body’s internal clock.

According to studies conducted by researchers in Britain and the US and published in the journal Science Translational Medicine, drinking the equivalent of a double espresso three hours before bed can turn the body’s clock back almost an hour.

In addition to throwing off sleep cycles, a disrupted body clock has been linked to heart disease and neurodegenerative disorders such as Alzheimer's.

The general rule applies to all caffeine as well, not just coffee, which means it is also a good idea to avoid soda and energy drinks after 2pm.

Fortunately, the most beneficial time to consume coffee is between 10am and noon - as it is the time of day it is most-needed and most-utilised by the body.

As for overall consumption, the Mayo Clinic recommends keeping caffeine intake to 400mg a day, or roughly four cups of coffee.