Spanish cardiologist Aurelio Rojas recommends that coffee consumption be concentrated during the morning and, preferably, finished before 3 PM. In a set of recommendations published by El Confidencial, the doctor argues that the type of coffee, the amount consumed, and the timing should be considered together to minimize impacts on health and rest.
Caffeine acts as a stimulant of the central nervous system, blocking adenosine receptors, a substance involved in the natural pressure to sleep. When consumed during the afternoon, caffeine can remain active in the body at bedtime, affecting sleep quality even when the person manages to fall asleep. The European Food Safety Authority states that a dose of just 100 milligrams can alter the duration and patterns of sleep in some adults when ingested close to bedtime, and the effects can last between four to six hours.
Rojas advises not exceeding four or five cups per day, and the total amount of caffeine depends not only on the number of coffees but also on the type of drink. EFSA considers that a daily intake of up to 400 milligrams of caffeine does not raise safety concerns for healthy adults, although this indication varies according to individual sensitivity, age, medication, and each person's metabolism.
The cardiologist also recommends choosing naturally roasted coffee instead of roasted varieties, and suggests that people with greater sensitivity to caffeine stimulation may opt for decaffeinated coffee, which maintains much of the flavor and compounds of coffee but with a considerably lower amount of caffeine.
