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How long before bed should you stop caffeine?
Short answer: At least 6 hours. In a sleep-lab study, caffeine taken 6 hours before bed still cut sleep by about an hour (graded moderate). For training, it works best 30-60 minutes before exercise.
TakeItWhen grade: moderate
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Common questions
Is 4 hours enough?
The study found a sleep hit even at 6 hours, so 4 hours is likely too close for many people.
Does pre-workout count?
Yes, if it contains caffeine. Late workouts plus pre-workout can push caffeine into the 6-hour window.
Sources
- Drake 2013, J Clin Sleep Med (PMID 24235903)
- Guest 2021, ISSN position stand (PMID 33388079)
How we grade: strong consistent human trials, moderate some human trials, weak limited or indirect evidence, myth evidence says no. This is general information, not medical advice. If you take a prescription medicine, ask your doctor or pharmacist.
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