According to an American study from the Journal Clinical Sleep Medicine, you should avoid caffeine 6 hours before going to bed.
So for example, if you sleep at 10pm, for a good quality sleep, you should avoid consuming caffeine from 4pm!
So what can you do if you want to drink a coffee?
You can instead:
- drink water (hydration is the key of a good health!)
- eat fruits
- try non-caffeine drinks like TOMO Genshin
Try this, and tell us how your sleep quality has changed in the comments!