When should I stop drinking coffee for an optimal sleep pattern?

For optimal sleep, it's recommended to stop drinking coffee 8 to 12 hours before bedtime. This guideline helps ensure that caffeine doesn't interfere with the quality and depth of your sleep. The timing can vary based on individual sensitivity to caffeine.

Andrew Huberman suggests avoiding caffeine 8 to 12 hours before sleep because even if you fall asleep easily, caffeine can disrupt the architecture of your sleep, reducing the quality of deep sleep and REM sleep 1 2.

If you typically go to bed at 10:00 PM, consider having your last cup of coffee between 10:00 AM and 2:00 PM to minimize sleep disruption 1 2.