When should you stop caffeine before bed?
Put in your bedtime and what you drank today. See your cutoff time and how much caffeine is still in you when you lie down.
still in your system at bedtime from today’s drinks.
Cutoff times come from a 2023 systematic review and meta-analysis (Gardiner and colleagues, Sleep Medicine Reviews): a cup of coffee (about 107 mg) at least 8.8 hours before bed, and a pre-workout serving (about 217 mg) at least 13.2 hours before. The curve assumes a half-life of 3, 5 or 7 hours; most people fall around 4 to 6 (Sleep Foundation). Amounts per drink are typical values; check the label.
Stop regular coffee at least 8.8 hours before bed and strong caffeine (about 200 mg or more, like a pre-workout or a large cold brew) at least 13.2 hours before, according to a 2023 meta-analysis in Sleep Medicine Reviews. For a 10:30 pm bedtime that means the last cup by about 1:40 pm. Caffeine’s half-life is usually 4 to 6 hours, so half of a 3 pm coffee can still be in you at 8 pm.
Then give your evening a clear ending
Sleepward: Bedtime Routine · free on iPhone · optional Pro subscription
- Sleepward is a four-minute evening reset: empty your head into a private brain dump, pick up to three things for tomorrow, then wind down.
- “Your Hour” protects a stretch of evening for you, and always ends before the bedtime you chose.
- Free white, pink and brown noise with a fade-out timer. It never scores your sleep and never breaks a chain.
- Free forever: the evening reset, brain dump, Your Hour, wind-down and noise sounds. No account, no ads, no tracking. Optional Pro adds more world chapters and studio soundscapes.
Typical caffeine in common drinks
Brands vary a lot, especially coffee-shop drinks and energy drinks. The US FDA says up to 400 mg a day is not generally linked with negative effects for healthy adults.
Why “I can fall asleep after coffee” does not settle it
Many people do fall asleep with caffeine on board. The 2023 review looked at what happens after that and found caffeine shortened total sleep and left people awake longer during the night. The Sleep Foundation adds that it can reduce deep, slow-wave sleep, so you can sleep and still wake up less rested. The cutoff is about the quality of the night, not just getting to sleep.
If evenings are the only time that feels like yours, the late coffee is often a way to stretch them. That is the habit Sleepward was built around. See also the sleep cycle bedtime calculator and revenge bedtime procrastination.
Questions
How many hours before bed should I stop caffeine?
A 2023 meta-analysis found a regular cup of coffee should be at least 8.8 hours before bed, and a pre-workout-sized dose (about 217 mg) at least 13.2 hours before, to avoid losing sleep. The Sleep Foundation’s general advice is at least 8 hours.
What is caffeine’s half-life?
The time it takes your body to clear half of it. For most people it is about 4 to 6 hours, but it can range from 2 to 12 (Sleep Foundation). Smoking speeds it up; pregnancy and some medicines slow it down.
What does Fast, Typical and Slow mean?
They set the half-life the curve uses: 3, 5 or 7 hours. If one coffee after lunch keeps you awake, try Slow.
Is decaf caffeine-free?
No, but close. Decaf coffee usually has a few milligrams per cup, far less than regular.
Is this medical advice?
No. It is general information from published research. If you have ongoing trouble sleeping, are pregnant, or take medication, ask a doctor or pharmacist about caffeine.
Does it save my drinks?
No. Everything is worked out in your browser and nothing is stored or sent.
More free tools
- Rise sleep app alternativeRISE tracks sleep debt and your energy curve. If you mostly need help winding down at night, with no account and a lifetime option, compare it with Sleepward.
- 4-7-8 breathing timerA free guided 4-7-8 breathing timer. Follow the glowing ring: breathe in for 4, hold for 7, out for 8. Soft tones, four cycles, nothing to install.
- Nap calculator: when to set the alarmLying down now? See exactly when to set your alarm for a 10, 20 or 90 minute nap, allowing time to fall asleep, and whether it is too late in the day to nap.
- Revenge bedtime procrastination when you work from homeRevenge bedtime procrastination working from home: one evening told twice, a planner that works back from your alarm, and an app that never scores sleep.
