Sleep

Caffeine Cutoff: How Late Is Too Late?

By Health Education Brief EditorsUpdated December 10, 20255 min read

A practical guide to protect sleep quality without giving up your morning coffee.

Caffeine Cutoff: How Late Is Too Late? — Sleep-friendly caffeine is mostly about timing and consistency.

Pick a cutoff window

Many people do best with a mid-day cutoff, especially if sleep is fragile.

Start with: no caffeine after 1–2pm.
If sleep improves, you found your window.
If not, try moving the cutoff earlier.

Swap without feeling deprived

Use warm drinks and gentle stimulation instead of more caffeine.

Decaf coffee or tea
Herbal teas (mint, chamomile)
Short walk + water break

Protect your evening routine

Late caffeine often stacks with bright light and stress. Fix the system, not just the drink.

Dim lights after dinner.
Wind-down routine (10 minutes).
Keep bedtime consistent.

Wellness cue

If you “need” caffeine late, your sleep debt is probably asking for attention.

"Caffeine is useful—when it doesn’t borrow from tonight."