what time should I stop taking caffeine during the day

To avoid sleep disruption, Andrew Huberman 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.