
Ahh, autumn! The season of cozy sweaters, crisp air and that irresistible call of pumpkin spice lattes. There's nothing quite like a hot mug of that deliciousness.
But here's the tea (or should we say, coffee?): your morning cup of pumpkin spice goodness could be keeping you awake longer than you'd like at night. We're not here to put down your favorite fall beverage. At Happsy, we believe in living your best life – and that includes enjoying your favorite seasonal treats. But we also know the importance of a good night's sleep. So... can you have both? While caffeine definitely disrupts sleep and stays in the system for an alarming amount of time, we dish out practical tips on when to indulge in your PSL (and when to maybe skip it).
The caffeine-sleep connection
Caffeine is a central nervous system stimulant, which means it's really good at keeping you awake and alert. So how exactly does it work?
Caffeine actually mimics adenosine, a molecule that builds up in your brain throughout the day and makes you feel sleepy. By blocking adenosine receptors, caffeine keeps you feeling awake.
But it comes with a catch. Studies show that caffeine can decrease your total sleep time by about 45 minutes and reduce sleep efficiency by 7%. It also adds about nine extra minutes to the time it takes to fall asleep. While caffeine doesn't impact REM sleep too much, it does increase light sleep and decrease deep sleep – the kind that's so needed for feeling refreshed in the morning.
All of this spells some not-so-great effects on our precious sleep!
How long does caffeine stay in your system?


Unfortunately for us coffee lovers, caffeine has staying power. The key here is in its "half-life," which means the time it takes for your body to get rid of half of the caffeine you consumed. This varies from person to person.
For most healthy adults, caffeine's half-life ranges from three to seven hours. If you drink a cup of coffee at 3 PM, half of that caffeine could still be in your system at 10 PM. Caffeine hits your system fast – most people feel its effects within 15 to 60 minutes after the first sip. The buzz usually peaks 30 to 90 minutes later. But it can take anywhere from six to 12 hours for caffeine to clear out of your system.
That's why those late-afternoon pumpkin spice lattes might be the culprit behind your tossing and turning.
Coffee timing: when to have your PSL and when to skip it
You can find a “best time” to enjoy your pumpkin spice latte without sacrificing sleep. That usually means no later than six to eight hours before bedtime. If you’re sensitive to caffeine, aim to have your last cup even earlier – meaning no PSLs in the afternoon!
Timing is important here. Too many people get trapped in a "coffee cycle." You wake up tired due to poor sleep quality and feel you need more caffeine to combat it. It's a cycle that's hard to break. In fact, a whopping 71% of caffeine drinkers in the U.S. struggle to go a day without caffeine. And 68% are concerned that their day would be worse without it.
Sometimes, we just want that smell of coffee, so we make the switch to decaf. You might be surprised by what we're about to spill ...
Does decaf affect sleep?


Many of us assume that switching to decaf will solve our sleep woes. The truth about decaf might just wake you up! The world’s leading sleep expert Matthew Walker, bestselling author of "Why We Sleep" and famous TED Talk speaker, dropped this eye-opener:
Decaffeinated coffee has 15-30% of the caffeine found in regular coffee.
If you're sipping on multiple cups of decaf, you could still have enough caffeine to disrupt your sleep. The cumulative effect might even equal that of regular coffee. Because the name is misleading, many of us assume decaf is harmless, so we drink it later in the day. But as we've learned, timing is everything when it comes to caffeine and sleep.
How to minimize coffee’s impact on your sleep
You can have your pumpkin spice and sleep too! Here's how to minimize coffee's impact on your sleep:


1. Timing is everything. Avoid caffeine before bedtime.
It's best to stop consuming caffeine at least six to eight hours before hitting the hay. For optimal sleep quality, some studies even suggest a precise cutoff of 8.8 hours prior to sleep. This helps prevent reductions in total sleep time and sleep efficiency. (Need a late night beverage? We tried the viral sleepy girl mocktail and loved it!)
2. Keep tabs on your intake and limit your daily caffeine consumption.
Limit your daily caffeine consumption to around 400 mg, roughly equivalent to about four cups of brewed coffee. Remember to adjust this based on your individual sensitivity and how it affects your sleep.
3. Practice good sleep hygiene
Americans are clearly concerned about their sleep patterns. A YouTube video about sleep hacks on the popular show, "Diary of a CEO," with sleep expert Matthew Walker, racked up 4.4 million views!
Practicing good sleep hygiene can actually make you a better sleeper. This includes:
- Maintaining a consistent sleep schedule to improve sleep quality over time.
- Optimizing your sleep environment. Invest in a high-quality organic mattress that contours to your sleeping position. For a quick and easy upgrade, consider adding an organic mattress topper like Happsy's for added comfort and pressure relief.
- Being mindful of food and drinks, including coffee, alcohol, nicotine and heavy meals.
By following these tips, you can enjoy sweet dreams and happy sipping!
The pumpkin-spice-lover’s guide to better sleep
Pumpkin spice and everything nice – including a restful night's sleep – is possible!
By understanding how caffeine affects your body, you can enjoy your favorite fall treat without tossing and turning all night. Remember, savoring your PSL earlier in the day can help you avoid sleep disruptions later. Don't forget about creating a sleep-friendly environment, too! All the little things add up to make a world of difference in your sleep quality.
At the end of the day (literally), balance is key. So go ahead and embrace the fall vibes. Rest easy knowing you're making mindful choices for better sleep.
Speaking of mindfulness – check out our tips for a mindful morning routine!