Caffeine & Your Sleep
Find out when to stop consuming caffeine so it doesn't disrupt your sleep. Based on caffeine's 5-hour half-life.
Your Caffeine Intake
How much caffeine?
How Caffeine Affects Sleep
Caffeine has a half-life of about 5 hours, meaning half of the caffeine from your coffee is still in your system 5 hours later. After 10 hours, 25% remains.
Even if you can fall asleep after caffeine, it reduces deep sleep and REM sleep quality. Studies show caffeine consumed 6 hours before bed can reduce total sleep by over an hour.
الأسئلة الشائعة
How long before bed should I stop drinking coffee?
You should stop drinking coffee at least 6-8 hours before bedtime. For a 10 PM bedtime, your last coffee should be before 2-4 PM. Some people metabolize caffeine more slowly and may need a 10-hour buffer.
Does decaf coffee affect sleep?
Decaf coffee still contains 2-15mg of caffeine per cup (compared to 95mg in regular coffee). While this small amount is unlikely to affect most people, those who are highly caffeine-sensitive may still notice an impact on sleep.