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Early-Day Caffeine Cutoff
Front-load caffeine earlier in the day and avoid it in the afternoon or evening, with many recommendations placing the cutoff around 2–4 p.m. If caffeine is used later, keep the dose low or switch to decaf. The goal is to protect sleep quality by reducing sleep-onset delay and minimizing disruption to REM sleep.
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“If you do drink caffeine later in the afternoon, really try and limit the total amount or drink decaf. Certainly keep the total amount to less than 100 milligrams if you are interested in getting into the best possible sleep.”
huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 11:03 · open ↗
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