Sleep & habits

Caffeine cut-off

The latest time to have your last coffee so it won't wreck your sleep.

Your usual bedtimeWhen you actually try to fall asleep.Caffeine sensitivity

High = coffee keeps you wired for ages. Low = it barely touches you.

Last coffee by

3:00 PM

8 hours before your 11:00 PM bedtime

11:00 PM

Bedtime

Cut-off window

After 3:00 PM, switch to water, herbal tea or decaf. Caffeine has a half-life of about 5–6 hours, so a late cup is still half-active at bedtime and can quietly steal your deep sleep.

Discuss my result on WhatsApp

This is a general educational estimate, not a diagnosis or medical advice. For anything personal or urgent, please message Dr. Jegr's team on WhatsApp or see a dentist or doctor in person.

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