What time should I stop drinking caffeine to sleep well?

Question

Noddie Night · Accepted Answer

Stop caffeine at least 8 hours before bedtime. Sleep Foundation gives the example that if you go to bed at 10 p.m., you should avoid caffeine after 2 p.m. Caffeine has a half-life of roughly 2 to 12 hours, so it stays in your body much longer than most people expect, and some people need a 10-hour gap.

Caffeine works by blocking adenosine, a brain chemical that builds up while you are awake and helps drive sleep. It can also reduce deep, slow-wave sleep, so you may feel less refreshed even if you do fall asleep.

How long it lasts varies from person to person. Genes, medications and your own metabolism all play a part. If you are sensitive, try an earlier cutoff, switch to decaf after lunch, or watch for hidden sources such as tea, cola, energy drinks, chocolate and pre-workout powders.

The FDA says up to 400 milligrams a day is generally fine for most adults. Many people sleep better on much less. If you cut caffeine and still struggle to sleep for several weeks, talk to your doctor.

What time should I stop drinking caffeine to sleep well?

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