Caffeine Half Life Explained
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The half-life math
Caffeine has a 5-6 hour half-life on average. That 4 PM coffee is still ~25% in your system at midnight. Here’s the actual math and how to time caffeine for energy without sleep destruction.
What that means in practice
A 200mg coffee at 8am: 100mg by 1-2pm, 50mg by 6-7pm, 25mg by midnight, fully clear by ~25 hours later. Genetics matter (CYP1A2 fast vs slow metabolizers shift this by 2-3x in either direction).
Optimal timing
Building tolerance is real. To reset sensitivity, take 7-14 days off caffeine every 3-6 months. The first 3 days are rough; week 2 you sleep better than you have in years.