How Long Before Bed Should You Stop Drinking Caffeine
Most sleep experts recommend stopping caffeine at least 6 to 8 hours before bedtime. Caffeine has a half-life of about 5 to 6 hours, meaning half of it remains in your system long after your last cup.
Why Timing Matters for Sleep
Caffeine blocks adenosine, a chemical that promotes sleepiness. Consuming it too close to bedtime can delay sleep onset, reduce total sleep time, and lower sleep quality, even if you fall asleep without noticing.
How to Adjust Your Caffeine Habit
Set a personal cutoff time in the early afternoon and track your sleep for a week. Replace late caffeine with water or herbal tea. For more guidance on sleep and stimulants, see this overview from the Sleep Foundation.
