We all know that caffeine can mess with sleep — but how late is too late for that afternoon pick-me-up?
Whether you’re a two-cups-a-day loyalist or a flat white fanatic, the time you sip your last coffee could be making or breaking your sleep quality.
Here’s what science says about caffeine cut-off times — and how to figure out your personal caffeine curfew.
How Long Does Caffeine Stay in Your System?
Caffeine has a half-life of about 5–6 hours — meaning after one cup of coffee, half the caffeine is still in your system five hours later. But that doesn’t mean you’re in the clear after six hours.
Depending on your metabolism, caffeine can linger for up to 10 hours. So that 3pm latte? It could still be influencing your brain chemistry when you’re trying to fall asleep at 11pm.
Why It Disrupts Sleep
Caffeine blocks a chemical called adenosine, which builds up in your body throughout the day to create the feeling of sleepiness. When caffeine steps in, it blocks those signals — keeping you alert, even if you’re tired.
Studies have shown that consuming caffeine even 6 hours before bed can reduce total sleep time by over an hour — and make your sleep less restful overall. So even if you think you’ve slept okay, your brain might not agree.
So… When Should You Stop Drinking Coffee?
While individual tolerance varies, sleep experts generally recommend a caffeine cut-off time between 12pm and 2pm — especially if you go to bed around 10 or 11pm.
If you’re sensitive to caffeine, or you’re struggling with falling or staying asleep, you might want to limit caffeine to mornings only.
Caffeine Cut-Off Cheat Sheet:
- Bedtime around 10–11pm? Last coffee by 1–2pm max
- Bedtime around midnight? You might get away with a 3–4pm coffee
- Struggle with insomnia or anxiety? Try a no-caffeine-after-11am rule
Smarter Swaps for the Afternoon Slump
Don’t want to give up your afternoon ritual? Here are some gentler options:
- Decaf coffee – All the flavour, little to no buzz
- Herbal tea – Think peppermint, rooibos, or chamomile
- Green tea or matcha – Lower caffeine, slower release
- Golden milk – A comforting blend of turmeric and warm milk
- A brisk walk – Oddly energising, and completely caffeine-free
Final Thoughts
Caffeine isn’t the enemy — but it is a powerful stimulant that deserves respect. If your sleep has been feeling off, your afternoon brew might be the sneaky culprit.
Track your sleep, tweak your cut-off time, and experiment with lower-caffeine options. Your future well-rested self will thank you.
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