Move caffeine earlier and see what changes

Caffeine can continue affecting sleep after you stop feeling its obvious buzz.

There is no perfect cutoff that works for everyone. The amount you consume, your sensitivity, your health, and your usual bedtime all matter.

If sleep is difficult, start with a simple experiment. Move your last coffee, tea, soda, energy drink, chocolate, or caffeinated supplement earlier for several days. Notice whether it becomes easier to fall asleep or stay asleep.

Start here: Leave more time between your last caffeine and the sleep you want. You can adjust from there based on what you notice.

Sources

• Drake C, Roehrs T, Shambroom J, Roth T. Caffeine Effects on Sleep Taken 0, 3, or 6 Hours Before Going to Bed. Journal of Clinical Sleep Medicine. 2013.
• National Heart, Lung, and Blood Institute. Healthy Sleep Habits. Reviewed March 24, 2022.