Supplement timing
Best Time to Have Caffeine: Stop by Early Afternoon
By Midline. Last reviewed .
The question
What is the best time to have caffeine?
Short answer
Have your last caffeine early in the afternoon, well before bed.
Midline cannot measure visceral fat and is not medical advice. Check with a doctor before making medical decisions.
When should your last caffeine be?
Have your last caffeine early in the afternoon, well before bed.
Michael Breus says to stop coffee by about 2 pm. He says caffeine has a half-life of six to eight hours.
In Midline, the last caffeine sits in the "Early afternoon" slot.
The blog goes deeper: how long before bed should you stop caffeine.
Why does it matter?
Good sleep supports your mood.
Who should check first?
Follow the label. If you take any medicine, are pregnant or breastfeeding, or have a kidney or liver condition, check with your pharmacist or doctor first.
Check with your pharmacist or doctor about supplements if you take medication.
Want the right time for each supplement on one schedule? Read best time to take supplements, or start with the quick middle check.
Frequently asked questions
How many hours before bed should I stop caffeine?
Have your last caffeine early in the afternoon, well before bed.
Does caffeine affect sleep?
Yes, it can. Michael Breus says to stop coffee by about 2 pm, because caffeine has a half-life of six to eight hours.
What is the best time for a morning coffee?
Drink water first, and wait about 30 to 90 minutes after waking before your first caffeine. Michael Breus says no caffeine for the first 90 minutes awake. Thomas DeLauer says to push your first real cup to about 30 to 60 minutes after waking. In an earlier video (2024) he said not to worry about waiting.
Should I check with a pharmacist before taking caffeine?
Check with your pharmacist or doctor about supplements if you take medication.
Keep reading
- How long before bed should you stop caffeine?The long version, with sources.
- How long after waking to have coffeeWater first, then 30 to 90 minutes.
- Best time to take supplementsEvery supplement on Midline's schedule.
- What does third-party tested mean?What USP and NSF seals do and do not tell you.
- Visceral fat guideHabits experts recommend.
More answers
Sources
- Matthew Walker on The Diary Of A CEO. Matthew Walker, The Diary Of A CEOSleep quality matters for mental health, and dream sleep helps your brain work through emotional experiences.
- Michael Breus on The Diary Of A CEO. Michael Breus, The Diary Of A CEOStop coffee by about 2 pm. He says caffeine has a half-life of six to eight hours, and 2 pm is about eight hours before a 10 pm bedtime.
- Thomas DeLauer on YouTube. Thomas DeLauer, YouTubeCut caffeine about eight hours before bed (his own number). He described a study that gave caffeine 0, 3 or 6 hours before bedtime.Study they described: Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed (Drake et al.) (Journal of Clinical Sleep Medicine, 2013).
- Thomas DeLauer on YouTube. Thomas DeLauer, YouTubePush your first real cup of coffee to about 30 minutes after waking, or 30 to 60, so it works better.
All sources across the site are listed on the sources page.
Last reviewed . Educational only, not medical advice. Check with your pharmacist if you take medication.
We draft articles with AI help. A reviewer checks every health statement against the expert's own words in the video before it goes up.