4 min · calculator

Caffeine Cutoff Calculator

Use the Caffeine Cutoff Calculator to check your current sleep signals and get a simple result with practical next steps.

Step 1 of 3: Bedtime goal

What is your target bedtime?

Select your usual or target bedtime to calculate caffeine cutoff.

This tool is for general wellness education only. It does not diagnose conditions or replace medical advice.

Bedtime minus an adjustable caffeine buffer

This is a timing heuristic, not a caffeine blood-level or half-life model. The 6–12 hour sensitivity buffers are editorial assumptions. A small 2013 study found sleep disruption with 400 mg caffeine even six hours before bed; it does not validate a universal cutoff or the tool's sensitivity categories.

Caffeine Effects on Sleep Taken 0, 3, or 6 Hours Before Going to Sleep