Calculate when to stop drinking caffeine based on your bedtime
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Caffeine has a half-life of 5-6 hours, meaning it takes that long for your body to eliminate half of the caffeine you consume. If you drink coffee at 4 PM, 50% of that caffeine is still in your system at 10 PM.
To ensure caffeine doesn't interfere with your sleep, it's recommended to stop consuming it 6-8 hours before bedtime, depending on your sensitivity.