I’m a Sleep Coach — Here’s How to Enjoy Coffee Without Losing Sleep

I love coffee. Oh how I love coffee. Everyone who knows me knows I go long and beyond for the right coffee. The smell, the warmth, the way it quietly says, “I am meant for you”

For many of us, it’s a ritual we love and treasure. But what not everyone knows is that I am all about the just right time for my coffee as well.

I’m Christina Ribel, and as a sleep coach, speaker, and author of The Sleep Plan, I spend my days helping people reclaim deep, restorative sleep — without giving up the pleasures that make life feel rich. And yes, that includes coffee.

I’ve also seen the other side of so many coffee romances. That same comforting cup that gives you pleasure in the morning can keep your brain wired long after you want to be asleep.

And no this doesn’t mean you have to give it up. Not at all. Coffee can be part of a healthy life. The key is just in knowing when to drink it and how it works in your body.

Through years of working with clients (and plenty of personal experimentation!), I’ve discovered some key aspects that can help you find your own perfect coffee balance.

What Coffee Does Behind the Scenes

Caffeine blocks a natural chemical in your brain called adenosine, which is the one that tells you it’s time to feel sleepy. That’s why you feel so alert after your morning brew.

The tricky part? Caffeine can stick around for hours. If you have a cappuccino at 4 in the afternoon, it can still be humming through your system at bedtime.

Coffee as Part of Your Nutrition

Coffee isn’t just about caffeine. It’s full of antioxidants and, paired with real food, it can be a healthy part of your morning. A slice of rye bread with avocado, a bowl of Greek yogurt with berries, or eggs with spinach all work beautifully alongside a cup.

Where coffee gets us into trouble is when it replaces a meal or comes with a mountain of sugar and cream. That blood sugar rollercoaster might give you a quick lift but will leave you tired — and reaching for more caffeine — later.

From my book The Sleep Plan, here’s how to enjoy your coffee without losing sleep:

5 Coffee Guidelines That Make Your Days (and Nights) Better

Push Your Morning Coffee

Even if you want to go straight to the coffee maker, resist, because we want to push caffeine until 2 hours after you wake up. This way, your coffee tastes better, and you’ll discover you don’t need as much help waking up after a good night’s sleep. You’ll be more naturally awake than usual.

This coffee delay suggestion is probably my most controversial recommendation for better sleep! Coffee lovers (I am one of them) look at me like I’ve suggested they give up oxygen. But I promise, you can push through those first morning hours without caffeine (your body is already on its way to wake up), and you’ll discover what your natural energy actually feels like.

Make it a Moment

Drinking coffee is a ritual, and rituals are powerful. Instead of gulping down your cup while checking emails or rushing out the door, slow it down. Sit. Hold the mug. Inhale. Taste. Let the ritual signal to your body that this is a pause, not just fuel. When coffee becomes a mindful moment, you actually get more from it. Less jitter, more calm, more satisfaction. Remember that while coffee definitely is about the buzz sometimes, it’s more often than not about the break.

Add Water to Avoid Dehydration

Coffee dehydrates, but it’s sneaky. You won’t notice until the headache or the fatigue creeps in later. A simple rule: every cup of coffee comes with a glass of water, even a small one. The water keeps your body balanced, helps your brain stay sharp, and prevents any mid-afternoon slump from being worse than it needs to be. And if you’re serious about better sleep, hydration is a non-negotiable.

Last Cup of the Day

This is the boundary that separates coffee love from coffee sabotage. Caffeine lingers in your system for up to 8 hours (sometimes more) so that 4 p.m. espresso could still be whispering “stay awake” to your brain at midnight. A good cut-off is 2 or 3 p.m., depending on when you plan to sleep. After that, switch to herbal tea, water, or even decaf if you crave the ritual.
I know, I know, some people can have a double espresso at 11pm and sleep perfectly fine, but they are the exception to the rule.

Behold: The Espresso Nap

It sounds backwards, coffee before a nap, but it actually works. Here’s the trick: drink a cup (espresso if you can), then take a nap for 15–20 minutes. Caffeine takes that long to kick in, so by the time you wake up, you get the benefit of both rest and coffee at once. Research shows this “coffee nap” makes you sharper and less sleepy than either alone. And don’t worry; even if you only doze, it still helps. A true afternoon reset.

Remember that coffee really should make your mornings brighter, not your nights restless. Once you find your balance, you can enjoy your brew and drift off easily when the day is done.

Because in the end, a good night’s sleep and a good cup of coffee aren’t enemies. They just need a little space from each other.

Knus knus!

Christina

Ps. if you liked this, you’re going to love my article on nutrition and sleep too!