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https://www.verywellhealth.com/how-long-should-you-wait-between-caffeine-and-bedtime-3014980#:~:text=For%20most%20people%2C%20caffeine%20should%20be%20avoided%20for,cutting%20it%20out%20after%20noon%20%28or%20perhaps%20entirely%29.
https://pubmed.ncbi.nlm.nih.gov/24235903/
The magnitude of reduction in total sleep time suggests that caffeine taken 6 hours before bedtime has important disruptive effects on sleep and provides empirical support for sleep hygiene recommendations to refrain from substantial caffeine use for a minimum of 6 hours prior to bedtime.
https://www.verywellhealth.com/how-long-should-you-wait-between-caffeine-and-bedtime-3014980
For most people, caffeine should be avoided for four to six hours before bedtime, as this is how long it takes the body to metabolize half of your (caffeine) consumption. If you are highly sensitive to the stimulant, you might consider cutting it out after noon (or perhaps entirely).
https://www.studyfinds.org/coffee-before-bed-ruin-sleep/
Researchers from the Sleep Medicine Department at the University of Edinburgh add coffee’s impact on sleep can last for up to six hours before someone is ready for bed. Lead author of the study, Reneta Riha, says decreasing caffeine intake starting six hours prior to bedtime may help reduce the impact on a person’s sleep-wake cycle.
https://www.sleepfoundation.org/nutrition/caffeine-and-sleep
The recommended cut-off time for caffeine use is a minimum of six hours before bedtime. For example, if you typically go to bed at 10pm, avoiding caffeine after 4pm can help minimize sleep problems. If you find the six-hour recommendation is not enough, make note of the times you consume caffeine and how you sleep the subsequent night.
https://www.livestrong.com/article/430238-how-long-before-bed-should-i-stop-drinking-caffeine/
How Long Before Bed Should I Stop Drinking Caffeine? Six Hours Is Best. The length of time you should avoid caffeine before bed isn't an exact science, since you might not... Know Your Limit. You should abstain from consuming caffeine between four and six hours before bed if you wish to have a... ...
https://medicine.umich.edu/dept/psychiatry/news/archive/202012/when-stop-drinking-alcohol-water-or-caffeine-bed-better-sleep
"People have very different sensitivities to caffeine and people who consume caffeine more often might respond differently to those who don't drink at all," says Dr. Conroy. "But in general, our guideline is eight hours before going to bed, you should eliminate all caffeinated products." [...] When to stop drinking alcohol before bed
https://www.sleepadvisor.org/caffeine-and-sleep/
If you need to drink a caffeinated beverage, try to do so earlier in the day or at least 8-10 hours before you plan to go to sleep. This gives it enough time to get out of your system so you can fall asleep at night.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6292246/
The authors concluded that 800 mg doses of caffeine each 24-h period during the highly stressful and sleep-deprived period allowed participants to maintain cognitive function. In one placebo-controlled study,81participants completed a bank of simulated driving tasks.
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