Used to drink one in the morning and one immediately after lunch. Couldn’t really tell the difference in sleep quality and to be fair I’m waking up more frequently in the past 2 weeks, but I guess that has to do more with heat than anything else.

Listened to many podcasts trying to learn more about this and they all seem to argue that it’s actually more important when you drink coffee. If you get your last coffee right after lunch your body will have almost no caffeine circulating in the system by the end of the day and that will make you sleep better.

I love coffee. I always have. It has anti oxidant properties. Don't drink the crap coffee. Most Americans have no idea what good coffee is. They're as educated with coffee as they are with nutrition.

Just drink less of it if you must but enjoy it. Get good coffee. Avoid it after 3 PM if you want good sleep. I found a late night cup after a dinner with friends typically sets me right for the drive home and does not damage sleep. But between 3 and 9 PM it's not great for sleep.

Finally it's important to understand that caffeine does not give you energy. It only hides fatigue. If you have trouble sleeping then avoid caffeine. You can get good decaf options today. But they still contain approx a fifth of a regular cup's caffeine.

My problem now is that if I think of anything vaguely interesting in the evening then my brain refuses to stop thinking about it. That and restless legs.

Evening if my main time for hobby projects so having them lead to disrupted sleep is really annoying. Any tips?

- go to bed and get up at the same time every day. Getting up is more important than going to bed.

- no phone in bed, and limit stimulating activities (intense video games, programming, planning the vacation etc) to 90 minutes before bed. I read during that time but TV, cleaning, music, whatever works.

- a bad nights sleep will happen, often a few nights in a row. Be ok with that (easier said than done, I did CBT for this). Instead of lying in bed restless get up and watch TV, or read.

- leave the house for 30 minutes every day.

- journal as often as possible. Ideally daily, but a few times a eeek. Don’t ever read it back but just write down your feelings and the things on your mind. Do good and bad.

- exercise every other day.

- no coffee after lunch, and never more than 3 in a morning.

It’s a marathon, not a sprint and overall I have way less bad nights than I did before, and I don’t beat myself up as much for the bad nights.

jkjkjk, sleep well my friends

It doesn't matter if I have 1 cup in the morning or drink coffee all day. As long as I have it in my system from the previous day, it's very easy to wake up the next day.