If you’re a coffee drinker, you know that it gives you a little boost in the mornings. There’s a reason we associate coffee with the morning – it’s a stimulant that makes the brain more alert. Many people feel they can’t start their day without a hot cup of coffee or a cold brew.

For the more dedicated caffeine drinkers, an afternoon coffee gets you through the afternoon slump. But, drinking caffeine late in the day can have negative effects on your sleep quality. It takes about six hours for your body to process caffeine. If you ingest caffeine within six hours of bed time, you might have more difficulty falling asleep and staying asleep.

Keep your eye out for sneaky caffeine in products other than coffee. Black and green teas, chocolate, soda and some over-the-counter pain relievers contain caffeine.

Next time you feel yourself reaching for coffee at the end of the day, try one of these pick-me-ups instead:

  • Ice water

  • Peppermint tea

  • Hibiscus tea

  • Turmeric latte

  • Smoothie

If you struggle shaking your coffee habit at first, switch to decaf after lunch. The smell of coffee might trick your brain into feeling more alert.