Let me start with this: I love coffee. The ritual of it. The smell. That first sip in the morning. There’s a reason we reach for it when we want to feel sharper and more energized. In fact, caffeine could actually be considered the most widely used performance-enhancing substances on earth.
But if you care about your sleep, it’s worth taking a closer look at how that daily habit might be impacting your recovery.
The Morning Cup: Friend or Foe?
That morning coffee ritual has some legitimate benefits. Research consistently shows that moderate caffeine consumption (around 300-400mg daily, or roughly 3-4 cups of coffee) can:
- Boost alertness and concentration
- Improve mood and reaction time
- Enhance athletic performance by 2–4%
- Support metabolism and fat burning
- Potentially lower the risk of certain diseases
A study in the Journal of Sports Medicine found that caffeine consumed about an hour before exercise can improve endurance performance by up to 5%. When consumed in the morning, coffee works with your body’s natural cortisol rhythm, which typically peaks around 8–9 a.m. This morning caffeine hit can help sharpen your thinking and give you that extra edge in early workouts or important meetings.
But there’s a catch - and it’s a big one.
How Caffeine Works in Your Brain
Caffeine works by blocking adenosine receptors in your brain. Adenosine is the molecule that builds up while you're awake and helps create "sleep pressure" - that growing feeling of tiredness. When you drink caffeine, it masks that signal, giving you the perception of being more alert and less fatigued.
But here’s the kicker: the adenosine is still building. You're not eliminating tiredness; you're just overriding the signal temporarily. Once the caffeine wears off, the adenosine comes rushing in - which explains the dreaded crash.
Caffeine has a half-life of about 5 to 7 hours, meaning half the dose is still in your system hours after you’ve consumed it. That means caffeine consumed even at 2 or 3 p.m. could still be affecting sleep quality at 10 p.m. - especially the depth and quality of your sleep, not just your ability to fall asleep.
What Your Coffee Is Secretly Doing to Your Sleep
Even if you can fall asleep easily after caffeine, it may still be reducing your deep sleep. Dr. Matthew Walker, author of Why We Sleep, puts it bluntly: “Most people don’t connect their 10 a.m. coffee with their 10 p.m. sleep struggles. But the relationship is very real.”
On days when I’ve had coffee after noon, my deep sleep drops by approximately 20% - even though I go to bed at the same time and sleep the same number of hours. That’s a major difference in recovery quality.
Here are a couple of ways caffeine can directly affect sleep:
- Delays sleep onset: Studies show caffeine can add 40–60 minutes to how long it takes to fall asleep
- Reduces deep sleep: The most physically restorative phase of sleep
- Increases nighttime awakenings: Even if you don’t remember waking up, your brain feels it
Over time, the compounding effects of reduced deep sleep are significant: less recovery; weaker immunity; greater mood swings; and performance plateaus.
Finding Your Caffeine Cutoff Time
So when should you stop drinking caffeine? Well it really depends on your metabolism. About 50% of people are "slow metabolizers" of caffeine, which means that even a small afternoon dose can linger in your system late into the night.
Dr. Andrew Huberman suggests working backwards from your ideal bedtime by 10–12 hours. For me, with a 10 p.m. bedtime, that means cutting caffeine by 10 a.m. to 12 p.m.
Morning Caffeine Is A Net Positive (If You Do It Right)
Your morning coffee isn’t the problem - if you time it right. Here’s how to enjoy that morning up AND maximize its benefits:
- Delay your first cup 60–90 minutes after waking to complete your natural cortisol arc
- Pair caffeine with sunlight exposure to enhance circadian alignment
- Avoid caffeine after 1–2 p.m., even if you don’t “feel” sensitive to it
Used intentionally, caffeine can enhance performance and mental clarity. But if you misuse it, you could be unknowingly sabotaging your most valuable recovery window.
Why I Started Drinking Decaf… and Then Started a Decaf Coffee Company
I didn’t want to give up my coveted afternoon ritual - so I turned to decaf… but was pretty disappointed with the options available.
Most decaf coffee is treated as an afterthought - low-grade beans, over-roasted profiles, and dull, bitter flavors. As someone who appreciates great coffee, it wasn’t cutting it. After a couple of months of consideration with a friend, my wife, and our ordained roaster - we started Big Bad Decaf.
Our new decaf-only coffee roasting business is for people like me who love coffee but care about sleep and performance, or don’t like the jitters or anxiety associated with caffeine.
Here’s what makes Big Bad Decaf special:
- We source only specialty-grade beans from top farms around the world
- We use all natural decaffeination methods, like Swiss Water Process
- We expertly roast in small batches to highlight bright, beautiful flavors
- We ship fresh to ensure peak quality
It’s decaf, but done right. I can honestly say I’m still amazed at the quality of the beans that our roaster Tim sources and roasts. He’s a miracle worker!
Why Decaf Is a Performance Tool
When you switch to decaf in the afternoon, here’s what you get:
- Better deep sleep and physical recovery
- Reduced late-night cortisol and stress levels
- Protection for your circadian rhythm
- The same coffee ritual, with no expense to your sleep
You’re not drinking that 4 p.m. coffee because you need it. You’re drinking it because you want it. Decaf gives you the freedom to enjoy the moment and feel better tomorrow.
Special Offer - 20% Off Your First Order
If you follow Lagoon because you care about recovery and sleep optimization - this offer is for you. Try Big Bad Decaf and see how much better your evenings feel when you keep the coffee ritual but ditch the caffeine.
Use code DECAF for 20% off your first order at bigbaddecaf.com. You don’t need to give up coffee, but you can give up the crash.
