Sleep & wake-up
Caffeine cut-off calculator
Enter your bedtime and how sensitive you are to caffeine to get the time to stop drinking it.
Caffeine has a half-life of about 5 hours, so a cup at 4 p.m. still has a quarter of its caffeine in you at 11 p.m.
How long before bed to stop caffeine
Caffeine blocks the adenosine that builds up and makes you sleepy. Because its half-life is roughly five hours, a dose in the afternoon can still disturb sleep at night even if you feel fine.
| Sensitivity | Stop caffeine before bed |
|---|---|
| Low | About 8 hours |
| Average | About 6 hours |
| High | About 10 hours |
How to use the result
Use the cut-off as your last call for coffee, tea, cola, energy drinks and pre-workout. If you still sleep poorly, move the cut-off earlier.
Frequently asked questions
How many hours before bed should I stop drinking coffee?
For most people, about 6 hours before bed. A sleep-lab study found 400 mg of caffeine 6 hours before bedtime still cut total sleep by more than an hour. If you are sensitive, stop 8–10 hours before.
Does caffeine affect sleep if I fall asleep fine?
Yes. Even when you fall asleep normally, caffeine can reduce deep sleep and total sleep time, so you wake less refreshed.
What counts as caffeine?
Coffee, black and green tea, cola, energy drinks, pre-workout supplements and dark chocolate all contain caffeine and count toward your cut-off.