Caffeine and sleep: how many hours before bed to stop coffee

For many people, morning coffee has become part of the daily routine. An afternoon cup, however, raises a few more questions. Bedtime may still seem far away, yet when evening comes, falling asleep can take longer than expected. One possible reason is simple: caffeine can stay in the body for several hours. So it is worth paying attention not only to how much coffee you drink, but also to when you have your last cup.

How many hours before bed should you stop drinking coffee?

A practical guideline for adults is to leave around 6-8 hours between your last serving of caffeine and bedtime.

If you usually go to bed at around 11:00 p.m., try having your last coffee somewhere between 3:00 and 5:00 p.m. There is no universal cut-off time, though. One person may have a cappuccino at 4:00 p.m. and fall asleep as usual, while someone else may prefer to keep coffee to the first half of the day.

According to EFSA, the average half-life of caffeine in adults is about four hours. In other words, this is roughly the time it takes for the amount of caffeine in the body to decrease by half. The exact time can vary considerably from person to person.

Not just coffee: what else contains caffeine?

Skipping an evening espresso does not necessarily mean you have stopped consuming caffeine. Strong tea, matcha, cola and even chocolate can also contain it. That is why it makes sense to look at all sources of caffeine throughout the day.

How to find the best time for your last coffee

Try stopping caffeine 6-8 hours before bedtime for 7-10 days. If you still find it difficult to switch off in the evening, move your last coffee another hour or two earlier.

Caffeine is only one part of an evening routine. Bright lighting, scrolling on your phone, work messages and finishing tasks in bed can also make the transition from a busy day to bedtime less smooth. You can find more practical ideas in our article Stress and sleep: how to create an evening routine.

Flomma as part of an evening routine

Once you have decided when to stop drinking coffee, it becomes easier to build a consistent evening routine: finish active tasks, dim the lights, put your phone aside and leave some time for a quieter transition before bed.

You can also include Flomma in this routine. Flomma is a dietary supplement containing Lactium® HD4, a milk protein hydrolysate, and vitamin B6.

Key features of Flomma include:

• does not cause dependence;
• is not associated with sedation, daytime drowsiness or memory loss;
• does not reduce concentration or alertness;
• has a gentle physiological mechanism;
• contains less than 1% lactose, making it suitable for people with lactose intolerance;
• is taken once a day, with the recommended time being 1-2 hours before bedtime.

This format can be easily incorporated into a regular evening routine and does not require a complicated schedule.

If you have already moved caffeine to the first half of the day but still find it difficult to fall asleep in the evening, you can read more practical tips in How to fall asleep faster when insomnia keeps you awake.

FAQ

How long before bed should you stop drinking coffee?
A useful starting point is around 6-8 hours before your planned bedtime. Individual sensitivity to caffeine can vary, so it is worth observing how your body responds.

When should I have my last coffee if I go to bed at 11 p.m.?
You can start by setting your coffee cut-off time at around 3:00-5:00 p.m. and see how this works for you over several days.

Does green tea contain caffeine?
Yes. Green tea contains caffeine, although the amount is usually lower than in coffee. If you are trying to reduce caffeine before bed, green tea should also be taken into account.

Does matcha contain caffeine?
Yes. Matcha naturally contains caffeine, so it should be counted together with coffee, tea and other caffeinated drinks consumed during the day.

Can you drink coffee before bed?
It is generally better to leave several hours between your last coffee and bedtime. For many adults, a practical guideline is to avoid caffeine for about 6-8 hours before going to sleep.

How long does caffeine stay in your system?
Caffeine can remain in the body for several hours. Its average half-life in adults is around four hours, although this may be shorter or considerably longer depending on the individual.

Can you drink coffee at night?
That depends on your bedtime and individual sensitivity to caffeine. If evening coffee makes it harder to fall asleep, try moving your last cup to an earlier time.

What can you drink instead of coffee at night?
You can choose water or caffeine-free herbal drinks. It is still worth checking the ingredients, as some teas and blends may contain caffeine.

Does decaf coffee have caffeine?
Yes, decaffeinated coffee can still contain a small amount of caffeine. If you are particularly sensitive to caffeine, it may be worth considering this even when choosing decaf in the evening.

Where can I buy Flomma?
Flomma dietary supplement is available from our online store and from our online partner Allegro.