what time should I stop taking caffeine during the day


To avoid sleep disruption, recommends limiting caffeine intake to before 2:00 p.m. to 3:00 p.m. Ideally, you should avoid any caffeine after 4:00 p.m. If caffeine is necessary, it's crucial to keep it under 100 mg after this time to minimize its impact on sleep architecture 1. Huberman also emphasizes individual sensitivity to caffeine. Some people might need to stop caffeine intake even earlier—up to 10-12 hours before bedtime 2.

Optimal Caffeine Intake

Andrew shares insights on the optimal caffeine intake for wakefulness and avoiding the afternoon crash. Delaying caffeine intake for 90-120 minutes after waking up can prevent the crash and avoid disrupting sleep. Late afternoon caffeine intake can disrupt sleep architecture, and limiting caffeine intake to 100mg after 4pm is recommended. However, if caffeine is necessary before a morning workout, it is advised to drink it before exercising.

Huberman Lab

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84