Which dietary guideline supports sleep hygiene?

• A. Avoid caffeine after late afternoon
• B. Caffeine should be avoided entirely
• C. Caffeine should be taken at bedtime
• D. Caffeine has no effect on sleep

Answer: (A)

Caffeine acts as a stimulant and blocks adenosine receptors that promote sleepiness, so its presence near bedtime can make it harder to fall asleep and can reduce sleep quality. Because of this, a practical sleep-hygiene guideline is to avoid caffeine after late afternoon. By keeping caffeine out of the later part of the day, you give your body time to metabolize it, helping you fall asleep sooner and enjoy more restful, continuous sleep.

Morning caffeine is generally fine for many people, but the key is timing. The other options aren’t as supportive of sleep health: avoiding caffeine entirely is unnecessary for most, using caffeine at bedtime directly disrupts sleep, and caffeine does have an effect on sleep, which is why claiming it has no effect isn’t accurate.