Episode Details

New research reveals that even one daily cup of coffee can steal nearly an hour of sleep over two weeks—so aim for your last brew before 1 p.m. to avoid tossing and turning. Genetics play a major role too: some metabolize caffeine fast, others feel its buzz all night. The FDA recommends under 400mg daily, but timing matters more than quantity—400mg 12 hours before bed? That’s a sleep killer. Morning coffee may even boost longevity by keeping your circadian rhythm intact. Coffee’s a staple, but tweaking when you sip it could seriously improve your rest and long-term health.

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