Frequently Asked Questions
Everything you need to know about caffeine and sleep
How long before bed should I stop drinking caffeine?
Research suggests stopping caffeine consumption 6-8 hours before bedtime for coffee and energy drinks, 4-6 hours for tea, and 2-4 hours for soda. This allows your body enough time to metabolize the caffeine and prevent sleep disruption.
Why does caffeine affect sleep?
Caffeine blocks adenosine receptors in your brain, which normally help you feel sleepy. With a half-life of 5-7 hours, caffeine can remain active in your system long after consumption, making it harder to fall asleep and reducing sleep quality.
Does decaf coffee affect sleep?
Decaf coffee contains small amounts of caffeine (2-5mg per cup compared to 80-100mg in regular coffee). While significantly less impactful, sensitive individuals might still experience mild sleep disruption if consumed very close to bedtime.
Is the Caffeine Curfew calculator free to use?
Yes, the Caffeine Curfew calculator is completely free to use. We provide this as a public service to help people improve their sleep quality through better caffeine management.
How accurate is the caffeine cutoff calculator?
Our calculator is based on scientific research from the National Institutes of Health (NIH) and other reputable sources. It provides general guidelines based on average caffeine metabolism rates. Individual factors like age, weight, and personal sensitivity to caffeine may affect your optimal cutoff time.
Can I still drink decaf coffee before bed?
Decaf coffee is a better option close to bedtime, but it still contains small amounts of caffeine. For the most sensitive individuals, even decaf might affect sleep if consumed within 2 hours of bedtime. Herbal teas like chamomile or valerian root are completely caffeine-free alternatives.
Based on research from the National Institutes of Health (NIH) sleep studies.
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