Caffeine Half-life

The half-life of caffeine averages 5-6 hours, but varies greatly among individuals. It can range from 3-7 hours depending on age, weight, liver function, smoking status, pregnancy, and other factors.

Impact on Sleep

• Caffeine increases the time it takes to fall asleep
• Reduces deep sleep duration, lowering sleep quality
• Increases frequency of nighttime awakenings
• Can interfere with REM sleep

Recommendations

• Adults should limit intake to 400mg or less per day
• Stop caffeine intake 6 hours before bedtime
• Pregnant women should limit to 200mg or less
• Those with caffeine sensitivity should consume even less