Q Can even one cup of coffee in the afternoon affect my sleep? Alcohol actually seems to help me sleep better—is that true?
A Caffeine stays in the body for 5–6 hours or more after consumption and disrupts sleep. Alcohol may help you fall asleep faster, but it suppresses REM sleep in the second half of the night and actually lowers sleep quality.
Detailed Answer
Caffeine has an average half-life of 5–6 hours, so if you drink coffee at 2 p.m., half of that caffeine is still in your brain at midnight, reducing your sleep drive. If you are sensitive to caffeine, it is best to avoid it after 1 p.m. Alcohol may feel as though it helps you fall asleep early in the night, but it suppresses REM sleep in the latter half and increases the frequency of awakenings, ultimately lowering overall sleep quality. If you repeatedly wake up during the night or feel unrefreshed in the morning, nighttime drinking may be the cause.
Korean Medicine Clinic Perspective
At Dongjedang, we recommend reducing foods that stir Heart-Fire (simhwa)—spicy and stimulating foods, excessive sweets, and late-night snacks—and increasing foods that calm Heart-Qi (simgi) such as jujube, lotus seed (yeonjayuk), and lily bulb (baekhap). Avoiding late-night snacks within two hours of bedtime and keeping dinner light helps prepare the body for sleep.
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