Andrew Huberman· PhD
Try not to drink too much caffeine, certainly no more than a hundred milligrams of caffeine, after 4:00 p.m if your goal is to fall asleep at a reasonably normal time.
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The headline is broadly defensible, but the qualifications matter. Effect sizes vary by population, the strongest claims rest on shorter trials, and credible voices push back on how it's typically framed.
Try not to drink too much caffeine, certainly no more than a hundred milligrams of caffeine, after 4:00 p.m if your goal is to fall asleep at a reasonably normal time.
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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.