For many people, enjoying a hot cup of coffee is one of life’s little pleasures. There’s just something comforting about holding the warm mug in your hands and taking a sip. The rich, robust flavor awakens your taste buds and the caffeine gives you a little energizing jolt. In this post we talk about Can I Drink Decaf Coffee At Night.
However, coffee’s stimulate effects can also make it difficult to fall asleep at night if you drink it too late in the day. This leaves many coffee lovers with a dilemma – do they have to give up their evening cup of joe? Or is decaf coffee an acceptable alternative?
What Is Decaf Coffee?
Decaffeinated coffee, often shortened to “decaf,” is very similar to regular coffee but contains much less caffeine. While regular brewed coffee has about 95-200 mg of caffeine per 8 oz cup, decaf has only 2-12 mg (1).
This huge reduction in caffeine content is achieved by using various methods to remove most of the naturally occurring caffeine molecules from the initial coffee beans before they are roasted and brewed. Common decaffeination techniques include using chemical solvents, water, carbon dioxide gas or charcoal filters (2).
Benefits of Drinking Decaf Coffee at Night
So should you drink decaffeinated coffee in the evenings? Here are some potential benefits of having a cup of decaf joe before bed:
1. Allows You to Enjoy the Ritual
For many people, ending the day with a comforting cup of coffee is a habit and ritual they look forward to and enjoy. Drinking decaf allows you to take part in this ritual without the concerns of caffeine disrupting your sleep.
2. Provides Healthy Antioxidants
Coffee beans contain antioxidant compounds called polyphenols which can provide health benefits like improved heart health, better blood sugar regulation, protection against certain cancers, etc (3).
Decaf coffee retains many of these beneficial antioxidants while removing almost all of the caffeine.
3. May Support Brain Health
Emerging research suggests that coffee’s antioxidants may also play a role in supporting brain health and cognition, including by reducing inflammation and risk of dementia (4).
Since decaf coffee retains the natural antioxidants and bioactive compounds in coffee beans, it may also promote brain function despite having very little caffeine.
Potential Drawbacks of Evening Decaf Coffee
However, there are also some reasons you still may want to avoid any kind of coffee – even decaf – at night:
1. Trace Amounts of Caffeine
While decaf does have significantly less caffeine than regular coffee, it still contains small residual amounts. Some people may still be sensitive to these low levels, making it more difficult to fall asleep.
2. Acidity Can Cause Indigestion
Coffee has an acidic pH which can aggravate heartburn or gastroesophageal reflux disease (GERD). Lying down shortly after drinking any acidic beverages can make this reflux worse for some people (5).
3. Increased Need to Urinate
Like other liquids, drinking coffee leads to increased urine production. Having to get up multiple times at night to go to the bathroom can result in interrupted, poor quality sleep.
Tips for Drinking Decaf at Night
If you want to enjoy that after-dinner decaf coffee, here are some tips to make it more sleep-friendly:
– Have your last cup at least 2-3 hours before bedtime
– Mix in milk, cream or nut milks to help buffer acidity
– Avoid added sweeteners or syrups which can keep you awake
– Limit portion size to 8 oz or less
– Drink other herbal teas like chamomile closer to bedtime
The Bottom Line
Ultimately, whether you can drink decaffeinated coffee in the evening comes down to your own individual tolerance and sensitivity to its effects. Have an honest conversation with yourself about your sleep quality.
If you find that an occasional cup of Swiss water decaf or other low-acid variety doesn’t negatively impact your ability to fall asleep within 30-60 minutes, then there’s likely no harm. But pay attention to changes in your energy, sleep quality or digestive comfort.
And as with most things, moderation is key if you want to enjoy decaf coffee as an evening treat. Combining a small portion with healthy sleep hygiene practices can let you have your cake and drink coffee too! I hope this Can I Drink Decaf Coffee At Night post helps you.