Often called the most popular 'drug' in the world, coffee itself
has become almost a ritual, consumed the world-over after waking up
in the morning or to stave off sleep - and keep up alertness during
the day. It sounds great, but as any layman will tell you, sleep
and coffee: they're mutually exclusive.

Whilst this might have some truth, and yes, coffee and sleep in
one sentence does sound just a little bit controversial, this
doesn't have to be the case. Below is one helpful way of thinking
about them that might just bring the world of coffee, and sleep
together in one zen-like balance.

Know when to take coffee

Experts recommend limiting yourself to 300 to 400 milligrams a
day as a daily allowance. A typical serving of the instant
sensation at home, is around 60 to 200 milligrams and they reckon
that it typically takes around six to seven hours for coffee to
leave your system. So the key here, is to know when you should be
taking coffee. Drinking coffee during (or as) your breakfast is
fine. But keep in mind, once the caffeine leaves your body in a few
hours, you'll probably feel the slump.

This is where being tactical with coffee comes in...

Armed with the knowledge that it takes around six to seven hours
for caffeine to leave your system, you should try to drink coffee
so that its wearing off, coincides with your bed time. This way you
can ensure that during the day, you're awake and in tip-top shape.
But that when it comes to finally winding down, you're in a great
position to put yourself in that blissful place of sleep because of
the caffeine-slump. To sum up in a few words: know how much, and
when you should be taking coffee.

So you see, coffee and sleep really can co-exist, and if you
play your cards right they can even become friends.