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How soon to stop caffeine before bed is earlier than you think
New York Post • • health
Key Points:
- Researchers in Australia analyzed 24 studies and found that coffee should be consumed at least 8.8 hours before bedtime to avoid sleep disturbances, meaning a 10 p.m. bedtime requires finishing coffee by 1:12 p.m.
- Pre-workout supplements, which contain about twice the caffeine of coffee, should be consumed at least 13.2 hours before sleep, so before 8:48 a.m. for a 10 p.m. bedtime, to prevent negative effects on rest.
- Consuming caffeine closer to bedtime reduces total sleep time by about 45 minutes, increases the time it takes to fall asleep by 9 minutes, raises wakefulness during the night by 12 minutes, and decreases sleep efficiency by 7%.
- Caffeine intake near bedtime increases light sleep and decreases deep sleep, but has no significant impact on REM sleep, according to the research published in Sleep Medicine Reviews.
- Black tea, containing less caffeine (47 mg per 250 ml cup), does not significantly affect sleep even if consumed right before bedtime, likely due to its lower caffeine content and different metabolism in individuals.
