A cup of coffee can provide an energy and focus boost, but how you consume it may affect its health benefits. Many use it simply to increase energy and focus, but coffee has other beneficial properties that could assist digestion, reduce type 2 diabetes risk and even provide antioxidants which may protect against cancers – so taking steps to make your coffee healthier may allow you to take full advantage of all its potential.

Limiting caffeine intake is key, which is why learning the healthy way to drink coffee is essential. According to the FDA, adults can safely consume 400 milligrams (or two or three 12-ounce cups) daily – anything beyond this can cause jitteriness, difficulty sleeping, increased heart rate and blood pressure as well as high blood sugar and muscle tremors in certain cases.

Some coffee beans contain polyphenols, plant compounds that exhibit antioxidant and anti-inflammatory properties that have been linked with reduced risks of certain health conditions like heart disease and Parkinson’s disease. When choosing your cup of coffee, opt for medium-roasted beans that have low acidity levels but a smooth taste for maximum effectiveness.

When adding milk or cream to your cup of joe, be mindful of both its portion size and type. A small latte made with full fat milk may contain up to 170 calories and 6 grams of fat while using nonfat milk can provide just 130 calories and 1.5 grams. A dash of milk can give your coffee a creamy texture while adding sweetness while simultaneously decreasing your saturated fat consumption by keeping to one tablespoon or less.

By following these tips, you can still enjoy a cup of coffee before bed, but beware that too much caffeine is being consumed. Caffeine blocks adenosine receptors in the brain which makes you sleepy; too much caffeine consumption could prevent you from falling asleep at night and may increase cortisol and decrease melatonin – two hormones which play an integral part in relaxing you into restful slumber.

If you do consume coffee at night, it’s recommended that it is consumed no earlier than six hours before bed. This helps ensure the caffeine has time to leave your body before you fall asleep. Alternatively, herbal tea such as rooibos, peppermint or chamomile which does not contain caffeine but helps promote relaxation and sleepiness can also be an option; or for something new and trendier try an eggnog or mushroom-based beverage alternative which are popular options today.