Despite being late to the party – I didn’t even try coffee until I was in my mid-twenties – I love coffee. And I mean, really love coffee.
I still remember the moment: I was walking past a Starbucks in Dubai. It was 40°C outside. They were handing out samples of iced frappuccinos. I was boiling so I grabbed one, and it was game over.
From that point on, I was in. Creamy frappuccinos were just the gateway. Then came lattes. Then americanos. Eventually I graduated onto the real stuff: straight espresso, multiple times a day. Within a few months I was comfortably drinking four or five coffees a day, and I was loving it.
It was fine, too. I was in my 20s. I had energy for days. I could drink a double shot after dinner in the evening and still sleep like a baby.
Fast forward to my 40s and something changed
These days, if I have caffeine in the afternoon, I’ll be wide awake at 2am, staring at the ceiling wondering why I can’t switch off. Sound familiar? Fortunately, it turns out I’m not just getting weak, there’s real science behind this.
Caffeine doesn’t leave as quickly as you think
Depending on your metabolism, caffeine has a half-life of about five to six hours in most people. That means if you have a cup of coffee at 2pm, half of that caffeine is still in your system at 7 or 8pm. And the other half doesn’t just disappear, it tapers off slowly, disrupting your sleep deep into the night.
A 2013 study published in the Journal of Clinical Sleep Medicine found that consuming caffeine even six hours before bedtime can significantly disrupt both sleep quality and duration, even if you don’t feel wired.
In your 20s, your body might have more wiggle room. But as we age, cortisol patterns, hormone sensitivity, and sleep cycles all shift. What you could get away with before starts catching up with you.
My rule now: two morning coffees. No caffeine after noon
I still drink coffee. And I still love it. I’m just smarter about when. These days I’ll wake up around 6.30am and take my Uthful on an empty stomach before heading out with the dog for a 45-minute walk. Once back, I’ll have breakfast, then savour my first coffee. And I really do savour it; trying to be mindful about the smell, taste.
Then I’ll maybe have a second mid-morning, often in a meeting or, if I’m working, I’ll take a moment around 11am to make myself a cup and treat it as an opportunity, once again, to pause and be mindful. (I don’t know how I fell into this habit, it may have been subconscious, but associating coffee with a brief moment to stop, and take stock of my morning, has become a thing!)
But after 12:00pm? No caffeine. No exceptions. And my sleep? Way better. I fall asleep faster, stay asleep longer, and wake up with real energy, not groggy dependency. Although the Uthful likely helps here too.
Final thought
For me, it wasn't about giving up, it’s about listening to your body and getting smart. You don’t need to quit coffee to feel better (there's some evidence suggesting coffee before midday actually helps you live longer). You just need to manage your relationship with it. Want better sleep? Better recovery? More stable energy during the day? Start by setting a caffeine curfew. Your 10pm self will thank you.
As you’re still reading this I suppose I should hijack take this opportunity to plug Uthful(!), as we design our blends to support clean, sustained energy without the afternoon crash or bedtime regret. Because feeling good tomorrow starts with how you treat your body today.
To try Uthful, click here.
