how late can I drink coffe?

I'm sorry, but I currently don't have any specific data from the Huberman Lab where Andrew Huberman advises on the latest time one can drink coffee. If you're seeking general advice on this topic, it would be considered best practice to avoid caffeine several hours before bedtime to minimize its potential to disrupt sleep. Drinking coffee too late in the day can interfere with your ability to fall asleep, as caffeine has a half-life of approximately 5 to 6 hours and can stay in your system longer than that. Nonetheless, individual tolerance to caffeine can vary widely, so the exact timing might differ from person to person.

Caffeine affects sleep by competing with adenosine for receptors in the brain, which can keep you feeling alert and awake by blocking signals that would normally make you feel sleepy. As the day goes on, adenosine builds up, creating a pressure to sleep. Caffeine masks this by displacing adenosine from its receptors, thus preventing the feeling of sleepiness. However, because it does not activate these receptors, it can lead to a crash when the caffeine wears off, and the adenosine finally connects to its receptors, making a person feel suddenly very tired 1.

Andrew Huberman recommends keeping consistent sleep and wake times to enhance sleep quality. He discourages sleeping in too long beyond the normal wake-up time, suggesting instead to take naps if required. Specifically, for caffeine, Dr. Huberman mentions that it's best to wait 90 to 120 minutes after waking before ingesting caffeine, especially if you haven't gotten enough sleep, to prevent disruption of your sleep architecture 2.

In terms of when to stop drinking caffeine during the day, the advice varies based on individual sensitivity. Dr. Huberman notes that for some people, consuming caffeine as late as 4 or 5 PM does not affect their ability to fall asleep 3. However, he emphasizes that research shows the architecture and depth of sleep may be compromised, even if you are able to fall and stay asleep. For better sleep quality, it is ideal to stop caffeine intake at least eight hours before bed, and preferably 10 to 12 hours before going to sleep 4.

In another discussion, Matt Walker, a sleep researcher and neuroscientist, suggested monitoring your typical bedtime and ceasing caffeine intake 8 to 10 hours before then to avoid impairing deep sleep 5.

Given these insights, it's clear that caffeine tolerance is highly individual, and it’s necessary to experiment to determine one's own caffeine cutoff time for the best sleep quality.