When your caffeine consumption interferes with your ability to fall asleep and stay asleep at night, it's time to cut back. This means more than just forgoing a cup of coffee or a can of soda before bed. Caffeine is in many teas, chocolate and some over-the-counter pain relievers. Finding your caffeine cut-off time depends on a number of factors.
Caffeine Effects
Caffeine is a stimulant. It gives the central nervous system a boost, so you feel more awake and can concentrate better. For some people, caffeine causes overstimulation, resulting in restlessness and a racing pulse. Too much caffeine before bed can cause irritability, anxiety, upset stomach and muscle tremors. If you already suffer from anxiety or insomnia, caffeine may exacerbate the problems.
Time Frame
Your caffeine cut-off time depends on how well you tolerate caffeine and the amount of caffeine in your preferred beverage or snack. You won't know how many hours your body needs to go without caffeine to fall asleep at your desired time until you test it out. You may need to cut out caffeine just four hours before bed or as many as eight hours before bed. If you are 65 years old or older, you should stop drinking caffeine eight hours before bed.
Considerations
Caffeine affects every individual differently. If you don't regularly drink caffeine, a caffeinated soda before bed may keep you awake longer than someone who drinks caffeine daily. Body mass also plays a role in how caffeine affects you. If you have a larger build, you may tolerate caffeine better than someone with a smaller body mass. Your age, health conditions and sex also come into play. Women have a higher tolerance for caffeine than men have, says MayoClinic.com.
Cutting Back
If you regularly drink caffeine, suddenly stopping your daily dose can cause withdrawal symptoms that mimic the symptoms of too much caffeine. If your body depends on caffeine to focus and get through the day, initially you may struggle and feel fatigued without it. To avoid headaches and snapping at your coworker because you've had less caffeine, cut back gradually, by a cup or half a cup a day, and try the decaf alternatives.
