Typical caffeine amounts
Short answer: coffee and energy drinks carry the most, tea and cola less, decaf almost none. Amounts vary by brand and brew strength, so treat these as typical values.
| Drink | Serving | Caffeine |
|---|---|---|
| Brewed coffee | 8 fl oz | about 95 mg |
| Espresso | 1 shot | about 63 mg |
| Black tea | 8 fl oz | about 47 mg |
| Green tea | 8 fl oz | about 28 mg |
| Cola | 12 fl oz | about 34 mg |
| Energy drink | 8 fl oz | about 80 mg |
| Decaf coffee | 8 fl oz | about 2 mg |
The same cutoff applies to all of them. If your afternoon drink is a large coffee or an energy drink, choose the "Hard" setting to give it extra time to wear off.
Common questions
Does tea count toward the coffee cutoff?
Yes. Black and green tea contain less caffeine than coffee, but it still affects sleep. Herbal teas like chamomile or peppermint are naturally caffeine-free.
Do energy drinks need an earlier cutoff?
Large energy drinks and pre-workouts can contain a lot of caffeine in one serving, so an earlier cutoff makes sense. Use the Hard setting.