Caffeine consumption should be limited, with a cutoff at least 10 hours before intended bedtime, as dose and timing are critical for sleep disruption.

“try to cut yourself off from caffeine probably at least 10 or so hours before you expect to go to bed and you can just calculate back calculate that and try to limit it so the dose and the timing make the poison cut yourself off after maybe two or three cups of coffee coffee and then that timing component count yourself back C yourself off decaffeinated coffee not too bad if you find the right thing too if you need that fix”

“No coffee 6 hours before bed”

“final caffeine around noon”

“if you go to bed at 10: be mindful you may want to have your last couple coffee before noon or so so by the time your bedtime arrives you're good to go”

“How late is too late for caffeine?”