Caffeine cutoff for a 11:30 PM bedtime
Short answer: your last coffee should be around 3:30 PM. That's 8 hours before bed, which suits most people. Use the table to adjust for how strongly caffeine affects you.
| Caffeine hits me | Stop before bed | Last coffee by |
|---|---|---|
| Lightly | 6 hours | 5:30 PM |
| Normally | 8 hours | 3:30 PM |
| Hard | 10 hours | 1:30 PM |
| Sleep | Wake up at |
|---|---|
| 6 hours | 5:45 AM |
| 7.5 hours | 7:15 AM |
| 9 hours | 8:45 AM |
Common questions
When should I stop caffeine if I go to bed at 11:30 PM?
Stop by about 3:30 PM. If caffeine hits you hard, make it 1:30 PM. If you barely feel it, 5:30 PM is usually enough.
What time should I wake up if I go to sleep at 11:30 PM?
Waking at the end of a sleep cycle feels easier. Try 5:45 AM (6 hours), 7:15 AM (7.5 hours), 8:45 AM (9 hours). These include about 15 minutes to fall asleep.