A popular myth is that drinking coffee too late in the day can ruin your sleep and cause other health issues.
While it’s true that caffeine can disrupt sleep, especially if consumed close to bedtime, the idea that coffee will "reverse its benefits" is exaggerated.
The key is timing. Caffeine has a half-life of about 5–6 hours
Meaning that if you consume coffee late in the afternoon or evening, its stimulating effects could last into your sleep time.
This may affect sleep quality but won’t negate the overall health benefits of coffee, such as boosting metabolism, improving mood, and enhancing focus.
To avoid sleep disturbances, it’s recommended to limit coffee intake to the early afternoon.
However, drinking coffee beyond this time won’t “reverse” its benefits—it just might keep you awake longer than you’d like.