Priti, 11 pm bedtime
Bed 23:00, 8 hour buffer
Last caffeine around 3 pm.
Caffeine Cut-Off Calculator
Pick your bedtime and see a practical last-caffeine time so coffee is less likely to steal sleep.
Your details
Choose your bedtime and how early to stop caffeine.
What is this calculator?
Pick your bedtime and see a practical last-caffeine time so coffee is less likely to steal sleep.
How it works
- Tap a usual bedtime, or pick an exact time.
- Choose how many hours before bed to stop caffeine.
- We show a last tea or coffee time in everyday am/pm.
Common questions
Why six to eight hours?
Caffeine can linger. Many people sleep better when the last coffee is well before bedtime. Adjust if you know you are sensitive.
What about morning workouts?
Morning caffeine is usually fine for sleep. Afternoon and evening cups are the usual problem.
Does decaf count?
Decaf still has a little caffeine. Late at night it can still nudge sensitive sleepers.
Example scenarios
Doug, earlier night
Bed 22:00, 8 hour buffer
Last caffeine around 2 pm.
Laila, sensitive sleeper
Bed 23:00, 10 hour buffer
Last caffeine around 1 pm.
Understanding your results
Last caffeine is bedtime minus the buffer you chose. Sensitivity varies. If sleep is already poor, earlier is kinder.
About this result
Guidance only. Calculations run in your browser. Numbers are estimates, not a diagnosis.
How we calculate
Bedtime minus a buffer of about 6 to 8 hours, which many people use as a caffeine cut-off.
Sources
Limitations
- Caffeine sensitivity varies a lot.
- Chocolate, tea and cola count as well as coffee.
When to seek help
Ask your GP or midwife about caffeine limits in pregnancy or with certain heart conditions.
Spotted an error? Request a correction or read our editorial policy.