“Caffeine curfew: When to stop so you can sleep”

Why timing matters

Caffeine doesn’t just keep you awake; it can also reduce deep sleep and make sleep more fragmented, even if you feel you fall asleep fine.
Its half-life is about 4–6 hours on average, meaning 6 hours after your coffee, roughly half the caffeine is still in your system.

Simple rule of thumb

• Standard advice: Avoid caffeine for at least 6–8 hours before bed.

• If you’re sensitive, anxious, or have insomnia: Treat your cutoff as 8–10 hours before bed (often by 12–2 pm for a 10 pm bedtime).

Example:
If you sleep at 10 pm:

• Last regular coffee/tea by 2–4 pm (6–8 hours before).

• If sleep is poor, move cutoff to 12–1 pm.

Who should be stricter?

Consider an earlier cutoff if you:

• Take long to fall asleep or wake often at night

• Feel “wired but tired” in the evening

• Drink large doses (e.g., strong coffee, pre-workout, energy drinks)

• Are pregnant, on certain medications, or very caffeine-sensitive.

Practical tips

• Set a daily “caffeine curfew” alarm on your phone.

• Switch post-cutoff to decaf, herbal tea, or water.

• Watch hidden sources: cola, energy drinks, pre-workouts, chocolate, some painkillers.

• Track your sleep for a week after moving your cutoff earlier; many people notice faster sleep onset and fewer night wakings.