SLEEPCOACHGAME · answers

When should I have my last coffee?

Keep your last caffeine to around 2pm as a safe default. Caffeine has a half-life of roughly 5–6 hours, so about half of a 2pm coffee is still in your system at bedtime — enough to blunt deep sleep even if you feel fine. If you clear caffeine slowly or afternoon coffee wrecks your sleep, move it to morning-only.

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A daily timeline from 8am to 10pm showing caffeine safe in the morning, a last-call window around midday, and an afternoon-and-evening zone where caffeine steals that night's deep sleep, with a roughly 2pm cutoff highlighted.
Caffeine lingers 5–6 hours. An early-afternoon cutoff keeps tonight's deep sleep intact.

Why timing matters

Caffeine lingers far longer than you feel it.

It has a long half-life. Caffeine's half-life is roughly 5–6 hours, so about half of a 2pm coffee is still in you at bedtime — enough to blunt deep sleep even if you feel fine (Drake et al., 2013).
An early-afternoon cutoff is the safe default. For most people, keeping the last caffeine to around 2pm leaves the evening clear for sleep pressure to build.
Sensitivity varies. Some people clear caffeine slowly and need an earlier cutoff; if afternoon coffee wrecks your sleep, move it to morning-only.

You do not have to give up coffee — you just move it earlier. Morning caffeine, an early-afternoon cutoff, and the evening stays clear for deep sleep.

The swap

Catch the caffeine thief.

The 3pm coffee is one of the most common deep-sleep thieves, and the easiest to miss because you feel awake, not wired. SLEEPCOACHGAME shows you 12 real-life scenes in 58 seconds, including the afternoon coffee, you answer Green Light or Red Light, and your AI Coach names the thief your round caught and the swap that gives your deep sleep.

Deep sleep turns waking up into something you look forward to.

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