Caffeine Cut-off
The latest you should have caffeine to protect your sleep
Caffeine lingers far longer than most people realise, and it can disrupt sleep even hours after your last cup. Enter your bedtime for a simple cut-off time. General guidance for education, not medical advice.
Have your last caffeine by
—
That is about 8 hours before bed. If you are sensitive to caffeine, aim earlier. A minimum buffer is 6 hours (—), but 8 to 10 is safer for good sleep.
Roughly how much caffeine is in…
| Drink | Caffeine |
|---|---|
| Mug of filter coffee | ~ 140 mg |
| Mug of instant coffee | ~ 100 mg |
| Shot of espresso | ~ 75 mg |
| Mug of tea | ~ 75 mg |
| Can of energy drink (250 ml) | ~ 80 mg |
| Can of cola | ~ 40 mg |
| Dark chocolate (50 g) | ~ 25 mg |
Pregnant or breastfeeding? Keep caffeine to 200 mg a day or less. See the Sleep and Energy guides for more.
Tired despite an early night?
Energy and sleep are often a nutrition story. A food diary analysis looks at the whole picture and where the wins are.
General nutritional guidance for education only. It is not medical advice, diagnosis or treatment, and does not replace advice from your GP or a registered dietitian.