Summer means an afternoon coffee on the terrace - but if you cannot sleep afterwards, maybe it is not you, but the kind of coffee you drink. A nutritionist explains that the choice of bean and the hour you drink it make a bigger difference than we think.

Her advice for the afternoon is 100 percent natural arabica. The reason is simple: arabica beans contain around 30 to 50 percent less caffeine than robusta, with a milder and less bitter taste. That means weaker stimulation of the nervous system precisely when the body should be starting to wind down toward evening.

But the kind of coffee is only half the story - the hour matters more. Caffeine has a half-life of five to six hours, which means half of it is still circulating through the body even after that long. That is why the advice is not to drink caffeine at least six to eight hours before sleep. If you go to bed around 11 pm, your last coffee should be by 3-4 pm. People with insomnia, anxiety or a slow metabolism should stop even earlier.

There is also a trick that sounds contradictory - the „coffee nap". If you drink coffee right before a short nap of 15-20 minutes, the caffeine reaches the brain just as you wake up, while the nap has already lowered the levels of adenosine - the chemical that makes you sleepy. The result: you wake up ready, not groggy. But there is no universal rule - every body reacts differently, so the best advice is to listen to yourself, not to the label on the package.