It all depends on how fast the body metabolizes coffee.
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If it’s fast, then 100-200 mg (this is usually found in a cup of drink) can be absorbed in a few hours, and if it’s slow, it may take 12 hours, then the night’s sleep will probably be disturbed.
Those people who are in the first category can afford to drink coffee no later than 17:00. But keep in mind that even with high metabolism, a cumulative effect is possible. If you have drunk a lot of coffee during the day, the rate of absorption will slow down.
In addition, if you often drink coffee, try to limit its consumption from lunch. Otherwise, sleep problems cannot be avoided.
If your body slowly metabolizes caffeine, you can drink the last cup today from 12:00 to 14:00.
In the evening, replace coffee with cocoa
A cup of cocoa or hot chocolate contains half as much caffeine as a cup of coffee, but gives as much pleasure. Tryptophan is a natural antidepressant that enhances the effects of caffeine. And antioxidants have a good effect on performance.
Given that coffee in large quantities washes calcium out of the body, cocoa brewed in milk is a reasonable option for coffee lovers.
It is also important to monitor caffeine, which enters the body from other sources: energy, fat burners, or drinks before exercise.
If there is no coffee without it, and the absorption of caffeine is slow, you can think of decaffeinated coffee.