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Researchers in Australia analyzed 24 studies on caffeine consumption's impact on sleep quality and found that for optimal rest, one should avoid drinking coffee at least 8.8 hours before bedtime. This means if you go to bed at 10 p.m., your last cup of coffee should be by 1:12 p.m. For pre-workout supplements with higher caffeine content, the cut-off time extends to 13.2 hours prior to sleep, or around 8:48 a.m. for a 10 p.m. bedtime. The study also revealed that consuming caffeine closer to bedtime can reduce total sleep time by about 45 minutes and delay sleep onset latency by 9 minutes, while increasing wake after sleep onset by 12 minutes and reducing sleep efficiency by 7%.
Written locally by qwen2.5:14b on 2026-09-28,
using this article's own text rather than the other coverage of the
same event (that is the story summary below).
Story summary
Researchers in Australia found that consuming caffeine too close to bedtime can significantly impact your sleep quality. Their analysis of 24 studies showed that drinking coffee should be limited to at least 8.8 hours before bed to avoid sleep disruption. For a 10 p.m. bedtime, this means stopping coffee by 1:12 p.m., and for pre-workout supplements, which contain twice the caffeine of coffee, it's advisable to stop consuming them as early as 8:48 a.m. The study revealed that drinking caffeine closer to bedtime can reduce total sleep time by 45 minutes and increase the time it takes to fall asleep (sleep onset latency) by 9 minutes.
Written for “Caffeine and Sleep Recommendations” on 2026-10-05,
grounded in this article and the 0 other(s) covering the same event.
Your afternoon pick-me-up may have some unintended consequences.
uncertain
up → pick → consequences
Caffeine can make it more difficult to fall asleep and stay asleep since it competes with adenosine, a naturally occurring chemical in the body that promotes drowsiness.
asserted
that → make → drowsiness
Most experts agree that we should observe a caffeine cut-off so our coffee or soda habits don’t mess with our snoozing — but if you think giving it up a few hours before bedtime is enough, you may want to think again.
uncertain
you → agree → bedtime
Researchers in Australia looked at the effects of caffeine consumption in coffee and pre-workout supplements (of which caffeine is often an ingredient) and how it contributes to insufficient sleep.
asserted
it → look → sleep
Analyzing 24 studies, they concluded that coffee should be consumed at least 8.8 hours prior to bedtime to avoid consequences for your rest.
asserted
coffee → analyze → rest
That means if you go to bed at 10 p.m., your last cup of joe should be before 1:12 p.m.
Meanwhile, your last standard serving of pre-workout supplement — which has twice the caffeine of coffee — should be consumed at least 13.2 hours before sleep.
asserted
which → mean → sleep
For that 10 p.m. bedtime, that means before 8:48 a.m.
Drinking caffeine closer to bedtime shaved 45 minutes off the total sleep time and also increased sleep onset latency — the length of time it takes to transition from full wakefulness to the lightest stage — by 9 minutes.
asserted
it → mean → minutes
Wake after sleep onset, or the total amount of time someone spends awake after falling asleep and before waking for the day, increased by 12 minutes.
asserted
someone → spend → minutes
Published in the journal Sleep Medicine Reviews, the research also looked at how caffeine consumption affected sleep stages.
Where caffeine was consumed closer to going to sleep, light stage sleep increased, while deep sleep decreased.
asserted
sleep → publish → sleep
Meanwhile, of the 24 studies analyzed, 10 looked at the effects of caffeine on rapid eye movement (REM) stage sleep.
asserted
10 → analyze → sleep
However, no significant effects were demonstrated.
asserted
effects → demonstrate → ?
Not only did the amount and timing of the last caffeine intake reduce total sleep time, but the closer to bedtime higher doses of caffeine were consumed, the greater the reduction in subsequent sleep.
asserted
doses → reduce → sleep
For example, drinking caffeine at 3 p.m. before a 10 p.m. bedtime would result in 16 minutes less sleep than consuming coffee or an energy drink at 9 a.m.
The one source of caffeine that didn’t have much of an impact on sleep?
asserted
that → drink → sleep
Black tea, with research showing that one 250-milliliter cup (containing 47 milligrams of caffeine) could be consumed right up until bedtime and not affect sleep.
uncertain
cup → show → sleep
Within 45 minutes of consumption, 99% of caffeine is absorbed by the body.
asserted
% → absorb → body
But the amount of time it takes your system to reduce it to half of its original amount — the half-life — ranges from 1.5 to 9.5 hours.
asserted
it → take → hours
However, everyone metabolizes caffeine differently, partly due to genetics, which explains why some people can down a cup of coffee and drift off to sleep almost immediately.
asserted
people → metabolize → sleep
Caffeine also disrupts the natural process of adenosine collecting in the body throughout the day to help to regulate sleep-wake cycles, thereby keeping you wide awake when it comes time for shut-eye.
asserted
it → disrupt → eye
Experts also advise delaying your first cup of coffee till 90 minutes after waking to help balance hormones, particularly cortisol, the body’s primary stress hormone.
asserted
Experts → advise → hormones
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