how long before bed should I cutoff caffeine

Aim to stop caffeine 10–12 hours before bed. Depending on your sensitivity, 8 hours is a minimum guideline; if you’re especially sensitive, allow 12–14 hours. Caffeine can reduce deep sleep even when you fall asleep normally, and its effects can linger for many hours. 1 2 3

• Sleep quality: Being able to fall or stay asleep doesn’t necessarily mean caffeine hasn’t affected sleep depth or quality. 4
• Quarter-life: Caffeine’s quarter-life is about 12 hours, so some of its effects may still be present at bedtime. 2
• Morning caffeine: Consider waiting 90–120 minutes after waking; this may help avoid an afternoon energy crash and reduce the urge for later caffeine. 5