Why You Shouldn’t Have Coffee Post 4 PM: A Biohacker’s Take

Let’s be honest, most of us love coffee. It’s that magical elixir that kickstarts our mornings and keeps us going through the day. But, as biohackers who’ve spent years experimenting with everything from our diets to our sleep patterns, we’ve learned the hard way that there’s a fine line between a good buzz and a sleepless night.

Our Journey with Coffee

For years, we were just like everyone else, reaching for that afternoon cup to push through the 3 PM slump. But there came a point where we noticed something was off. Despite our best efforts to optimize everything else in our lives, we weren’t getting the quality sleep we needed. That’s when we started digging deeper.

As biohackers, we’ve always been obsessed with understanding the science behind our habits. And coffee, well, it’s one of those things that’s both a blessing and a curse. We discovered that caffeine has a half-life of about 5 to 6 hours, meaning that even a late afternoon cup can still be in your system when you’re trying to wind down for the night.

The Science Behind It

Here’s the thing—caffeine is a powerful stimulant. It blocks adenosine, a neurotransmitter that makes you feel sleepy, and increases adrenaline, keeping you alert. While this is great for a morning boost, it becomes a problem when you’re trying to get into a restful state by bedtime.

When we started tracking our sleep using everything from wearables to good old-fashioned sleep diaries, the results were eye-opening. Even when we thought we were winding down with a good book or meditation, our caffeine consumption earlier in the day was still affecting our sleep cycles. We weren’t getting enough deep sleep—the stage that’s crucial for physical recovery and mental clarity.

The Impact on Your Health

Lack of quality sleep doesn’t just make you groggy. It messes with your hormones, affects your metabolism, and can even lead to weight gain and increased stress levels. For us, as biohackers dedicated to living our best lives, this was unacceptable. We realized that cutting off our coffee intake by 4 PM was a simple yet powerful tweak that made a world of difference.

When we made the shift, the changes were almost immediate. We woke up feeling more refreshed, had better focus during the day, and found that our energy levels were more stable without that late-afternoon spike.

Better Alternatives to Keep You Going

Now, we get it, cutting out that 4 PM coffee isn’t easy, especially when you’ve got a lot on your plate. But here’s the good news: there are plenty of other ways to keep your energy levels up without reaching for that cup of joe.

1. Herbal Teas: Options like peppermint or ginger tea can give you a natural pick-me-up without the caffeine crash. They’re soothing, hydrating, and won’t interfere with your sleep.

2. Water with a Twist: Sometimes, fatigue is just a sign of dehydration. Adding a slice of lemon or cucumber to your water can make it more refreshing and energizing.

3. Movement Breaks: A quick 5-10 minute walk or stretch can do wonders for your energy levels. It gets your blood flowing and gives your brain a much-needed break.

4. Healthy Snacks: This is where we, at The Bettr Choice, step in. Instead of coffee, why not reach for something that fuels your body the right way? Our Dates Delight Cookies are a perfect example. Packed with natural sugars, fiber, and energy-boosting ingredients, they provide sustained energy without the caffeine. Plus, they’re deliciously satisfying!

A Bettr Choice for Your Routine

We know that for many, the idea of giving up that afternoon coffee might sound impossible. But we’re not asking you to give up coffee entirely, just to reconsider when you have it. Try cutting yourself off at 4 PM and see how you feel. Your sleep, your health, and even your productivity might just thank you for it.

Making a “bettr” choice doesn’t mean sacrificing the things you love. It’s about finding the balance that works for you. As biohackers, that’s what we’re all about : experimenting, learning, and sharing what we discover with you, our community.

PS: Next time 4 PM rolls around, maybe skip the coffee and reach for something that supports your health, like one of our cookies infused with Ginkgo Biloba. Not only does Ginkgo help with mental clarity and focus, but it also provides a gentle energy lift without the jitters. Your future self will thank you.