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take your typical bedtime and count back sort of somewhere between 10 to eight hours is probably getting a little bit close. But take back sort of 10 hours or eight hours of time, that's the time when you should really stop, you know, using caffeine is the suggestion.
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the sleep you're getting is simply not as good as the sleep you would get if you were to shut off your caffeine intake at least eight hours before bedtime, and ideally more like 10 or even 12 hours before bedtime.
All of the research points to the fact that the architecture of your sleep and the depth of your sleep is disrupted. Even if you're able to fall and stay asleep, the sleep you're getting is simply not as good as the sleep you would get if you were to shut off your caffeine intake at least eight hours before bedtime, and ideally more like 10 or even 12 hours before bedtime.
So really try and limit your caffeine intake in the 8 to 12 hours prior to going to sleep at night.
However, I do encourage everyone to avoid alcohol and caffeine within the 8 to 12 hours prior to sleep. And again, if you're not using either of those, that would be even better, at least in terms of sleep architecture.
Likewise, avoiding caffeine within eight and ideally within 12 hours of bedtime would be preferable. And if you're not a caffeine drinker, obviously you don't have to worry about this at all, but avoiding caffeine intake within that 8 to 12 hours of bedtime will greatly assist in you getting more slow-wave sleep and higher quality rapid eye movement sleep. This has been shown again and again.
I promise you, even if you're in that category, you will sleep far better, meaning the architecture of your sleep will be better, and you will feel far more rested the next day if you abstain from caffeine within the eight to 12 hours prior to bedtime.
I always recommend that if you are going to consume caffeine in any form, coffee, tea, soda, or otherwise, that you try not to ingest caffeine within the eight and ideally within the 10 or even 12 hours prior to bedtime.
I could probably go 8 hours or as close as 8 hours before sleep or 10 hours if you're very sensitive 14 15 hours
I'm not ingesting caffeine because I want to make sure that I can sleep later that night really well
I recommend a cut off of about 2 p.m. Now, I'm very caffeine tolerant, so for some people, noon might be the cut off. For other people, 4 p.m. might be that cut off. But in general, because most people go to sleep sometime between 9:30 p.m. and 11:30 p.m., it's a good idea to cut your caffeine intake off somewhere around 2:30 or 3 p.m. at the very latest so that you can fall and stay asleep easily.
Avoid stimulants such as caffeine at least 6 hours if not 12 hours before bed. One cup of coffee six hours before bed can leave half the caffeine in your body when you go to sleep.
So the rule for you would be probably no caffeine past noonish But if you nail your sleep maybe you'll find you won't need caffeine
Caffeine has roughly a 6 hour half-life. So a cup of coffee at 4 p.m. is a half a cup of coffee in you at 10 p.m. when you're asleep.
I stop drinking caffeine 10 to 12 hours before bed because lingering caffeine wrecks sleep and leads to a cycle of fatigue and dependence.
That lingering caffeine wrecks your sleep. And poor sleep has tons of negative effects on cognitive health.
I mean the quarter life of caffeine is 12 hours it's basically impossible to drink caffeine at any point in the day and not have caffeine affecting your adenosine receptors and changing your sleep architecture when you go to sleep that night
And for most people who are neither of those I'll cut it off at 11 And it's that includes your your caffeinated coffee and your decaffeinated coffee
For better sleep quality, enjoy caffeine earlier in the day.
if you're drinking it later in the day, it's still very much active when you're trying to go to sleep.
And again, it's very wise for most people to stop consuming caffeine at least 8 to 10 hours before bedtime. You want to protect your sleep.