Three simple levers do the heavy lifting. First, portion: two modest cups usually beat one giant one. Second, brew method: paper-filtered drip or pour-over trims the oils that can nudge reflux, and a diluted cold brew often feels smoother on “touchy” days. Third, hydration: match each cup of coffee with water—especially if diarrhea, dizziness, or palpitations have been part of your story. If sleep is precious (it always is), park your last caffeinated cup in the early afternoon and keep a gentle decaf for later.