The caffeine in coffee has numerous benefits. A single dose can enhance focus, energy and sports performance according to a meta-analysis study.

However, when coffee is consumed late in the day, it stimulates parts of your autonomic nervous system. This may stop your body from relaxing at night. One study showed how, consuming coffee up to six hours before going bed negatively affected sleep quality. ^[23]

Levels of caffeine can stay elevated in your blood for up to 6–8 hours. Therefore, drinking large amounts of coffee after 3–4 p.m. is not recommended — especially if you are sensitive to caffeine or have trouble sleeping 

If you do crave a cup of coffee in the late afternoon or evening, choose decaffeinated coffee.