If caffeine helps you power through the day but wrecks your nights, the fix usually isn’t quitting coffee. It’s timing.

This caffeine cutoff calculator gives you a clear “last caffeine” time based on your target bedtime and how sensitive you are. Use it to set a realistic cutoff that still lets you enjoy caffeine earlier in the day.

Educational resource only, not medical advice.

Caffeine Cutoff Calculator

Q: When should the caffeine cutoff be?

Your caffeine cutoff should be several hours before bedtime, not a fixed clock time. Many people do better with a cutoff around 6–10 hours before bed, and highly sensitive people often need it earlier.

Q: What is the 90 minute coffee rule?

The “90 minute coffee rule” is the idea of waiting about 90 minutes after waking before having your first caffeine. The goal is to avoid an immediate caffeine spike when your body is still clearing morning sleepiness naturally.

Q: Why no caffeine after 3pm?

“No caffeine after 3pm” is a rule of thumb that fits many people who go to bed around 10–11pm. If you have an earlier bedtime or you’re sensitive to caffeine, 3pm may still be too late. If you go to bed later, a later cutoff may be fine.

Q: Is 4pm too late for an energy drink?

For many people, 4pm is too late for an energy drink because they are often high in caffeine and can make it harder to fall asleep later. If your bedtime is around 10–11pm, 4pm can increase the chance of sleep disruption.

Q: What is the 3 2 1 before bed rule?

The 3-2-1 rule is a simple bedtime routine guideline: 3 hours before bed stop large meals and alcohol, 2 hours before bed stop work, and 1 hour before bed stop screens and intense stimulation.

Q: How long until 200mg of caffeine wears off?

There is no single exact time because caffeine clears at different speeds for different people. For many adults, it takes several hours for the amount in the body to drop significantly, and it can take much longer to get close to baseline—especially if you’re sensitive or consume caffeine later in the day.

Enter your target bedtime and get a realistic “last caffeine” time to help you fall asleep more easily. This is a planning tool, not medical advice.

Your Plan

Target bedtime

Caffeine sensitivity

How strict?

Current time: –:–

Latest caffeine time

–:–

Based on your bedtime and sensitivity.

Bedtime –:–

Cutoff window —

Quick tip —

Note: If you’re still wide awake at bedtime, try moving your cutoff earlier for a few nights.

How Does Caffeine Cutoff Work?

Caffeine has a long runway. Even when you don’t feel that familiar caffeine buzz, caffeine can still be in your system and affect how quickly you fall asleep, how often you wake up, and how refreshed you feel in the morning.

That’s why the cutoff is bedtime-based. Instead of picking a random time like “3pm,” you set a cutoff that matches your bedtime and your sensitivity.

How to Use the Caffeine Cutoff Calculator

Choose your target bedtime (the time you actually want to be asleep, not when you plan to get in bed).
Pick your caffeine sensitivity (low, average, high).
Use the “last caffeine” time as your cutoff for coffee, energy drinks, pre-workout, and caffeinated tea.

If you want to be extra careful, move your cutoff earlier on nights when you really need solid sleep.

Quick Tips to Make the Cutoff Easier to Follow

Keep your strongest caffeine earlier (first coffee, strongest tea, energy drinks).
After your cutoff, switch to decaf, herbal tea, or a non-caffeinated drink you actually like.
If you’re still struggling to fall asleep, try moving your cutoff 60–90 minutes earlier for a few nights and see if it changes anything.

You can also use the Sleep Cycle Calculator to plan a wake time that’s easier to get up from.

Frequently Asked Questions

What is the 10-5-3-2-1 rule for sleep?

The 10-5-3-2-1 rule is a simple guideline that recommends stopping caffeine 10 hours before bed, alcohol 5 hours before, heavy food 3 hours before, work 2 hours before, and screens 1 hour before sleep to support better sleep quality.

When should the caffeine cutoff be?

Your caffeine cutoff should be several hours before bedtime, not a fixed clock time. Many people do better with a cutoff around 6–10 hours before bed, and highly sensitive people often need it earlier.

What is the 90 minute coffee rule?

The “90 minute coffee rule” is the idea of waiting about 90 minutes after waking before having your first caffeine. The goal is to avoid an immediate caffeine spike when your body is still clearing morning sleepiness naturally.

Why no caffeine after 3pm?

“No caffeine after 3pm” is a simple rule of thumb because many people go to bed around 10–11pm. If you have an earlier bedtime or you’re sensitive to caffeine, 3pm may still be too late. If you go to bed later, you may be fine with a later cutoff.

Is 4pm too late for an energy drink?

For many people, 4pm is too late for an energy drink because they’re often high in caffeine and hit harder than coffee. If your bedtime is around 10–11pm, 4pm can increase the chance of trouble falling asleep.

What is the 3 2 1 before bed rule?

The 3-2-1 rule is a simple bedtime routine guideline: 3 hours before bed stop large meals and alcohol, 2 hours before bed stop work, and 1 hour before bed stop screens and intense stimulation.

How long until 200mg of caffeine wears off?

200mg of caffeine doesn’t wear off at one exact time because caffeine clears at different speeds. For many adults, it takes several hours for the amount in the body to drop meaningfully, and it can take a lot longer to get close to baseline—especially if you’re sensitive or have caffeine later in the day.