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Caffeine Cutoff Should Be 8–12 Hours Before Bedtime for Sleep Quality
circadian-rhythm diet-nutrition sleep stress-management
Andrew Huberman summarizes research showing that caffeine consumed in the evening or at night disrupts the architecture and depth of sleep — even when a person can fall and stay asleep. The sleep obtained after late caffeine intake is simply lower quality. He recommends stopping caffeine intake at least 8 hours before bedtime, and ideally 10 to 12 hours before. For focus and concentration, a range of 100 to 400 milligrams of caffeine can be useful, but people prone to anxiety or panic attacks should start at the lower end, as higher doses can cause sweating, elevated heart rate, and significant anxiety.
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Andrew Huberman summarizes research showing that caffeine consumed in the evening or at night disrupts the architecture and depth of sleep — even when a person can fall and stay asleep. The sleep obtained after late caffeine intake is simply lower quality. He recommends stopping caffeine intake at least 8 hours before bedtime, and ideally 10 to 12 hours before. For focus and concentration, a range of 100 to 400 milligrams of caffeine can be useful, but people prone to anxiety or panic attacks should start at the lower end, as higher doses can cause sweating, elevated heart rate, and significant anxiety.
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