When to drink the last coffee?

Coffee is an indispensable drink for many of us, but did you know that the timing of your last cup during the day can affect the quality of your sleep? So let's find out when it is actually best to drink your last coffee so that it does not disturb your sleep and at the same time you can enjoy its positive effects.

How long does caffeine last in the body?

To know when to have your last coffee, it is important to understand how caffeine works.

• Onset of effect: the effect of caffeine appears about 15–30 minutes after drinking.

• Half-life: the body breaks down caffeine slowly – its half-life is approximately 5 to 7 hours. This means that if you have a cup of coffee at 4 PM, around 10 PM half of the dose may still be present in the body.

• Complete elimination: for some people, it can take 10–12 hours for caffeine to be fully eliminated.

This is why late coffee can cause insomnia, restless sleep, or frequent waking during the night.

When to drink your last coffee of the day?

We cannot decide when to drink the last coffee just like that, but we can derive it from something.

General recommendation

Most experts agree that the last coffee should be consumed no later than 6 hours before bedtime. If you go to bed around 10 PM, this means that your last cup should come no later than 4 PM.

If you are also interested in the opposite perspective, i.e., when is the best time for the first coffee, we recommend reading our article: When is the best time to drink coffee?

Sensitive individuals

Each of us reacts to caffeine differently. Some can fall asleep even after an evening espresso, while others are affected by even a small amount of caffeine after lunch. If you are sensitive, try setting the limit already at noon.

Older adults and children

In older adults, caffeine is metabolized more slowly. Therefore, an even earlier time is recommended, ideally around 11 AM to 12 PM. Children should not drink coffee at all, or only in very limited amounts.

What affects when you can have your last coffee?

• Metabolism rate – people with faster metabolism break down caffeine more quickly.
• Genetic factors – some people are more sensitive to caffeine.
• Health condition – heart problems, blood pressure issues, or sleep disorders can increase sensitivity to caffeine.
• Habits – regular coffee drinkers often tolerate caffeine better than occasional drinkers.

Alternatives to coffee in the afternoon and evening

If you want something warm and stimulating but do not want to disrupt sleep, try:

• Decaffeinated coffee – similar taste, but without stimulating effects.
• Herbal teas – for example, lemon balm, chamomile, or lavender support restful sleep.
• Golden milk (turmeric latte) – a warming beverage without caffeine.
• Kava Kava – a traditional plant that promotes relaxation and nervous system calming, ideal for afternoon or evening moments of calm.

Why is the timing of the last coffee important?

Lack of quality sleep affects not only mood but also health, immunity, and productivity. Poorly timed last coffee can mean:

• difficulty falling asleep,
• frequent night awakenings,
• less deep sleep,
• morning fatigue, even if you spent enough hours in bed.

On the other hand, if you pay attention to timing, you can enjoy coffee without negative consequences.

Summary

The question “When to drink the last coffee?” does not have a single universal answer. It depends on the sensitivity of the body, health condition, and daily routine. Nevertheless, the following applies:

• Have your last coffee 6–8 hours before bedtime.
• Sensitive people should stop caffeine intake around noon.
• In the evening, it is better to try caffeine-free alternatives to avoid poor sleep.