Caffeine half life and when to stop each day

Caffeine has a half-life of about 5 to 6 hours. This means that half of the caffeine you consume remains in your system for this duration, and a quarter of it can still be present after 10 to 12 hours 1. To avoid disrupting sleep, it is generally recommended to stop consuming caffeine 8 to 10 hours before bedtime. For those with a typical bedtime around 10:30 PM, halting caffeine intake by 12:30 PM to 2:30 PM is advisable 2 3.

Even though some people can fall asleep after consuming caffeine late in the day, the quality of that sleep—particularly deep sleep—may still be negatively impacted 4 5. Therefore, adhering to the suggested timing can help ensure you get restorative and high-quality sleep.