Interesting coincidence - I’ve been drinking only one cup of coffee in the morning for the past month or so.

Used to drink one in the morning and one immediately after lunch. Couldn’t really tell the difference in sleep quality and to be fair I’m waking up more frequently in the past 2 weeks, but I guess that has to do more with heat than anything else.

Listened to many podcasts trying to learn more about this and they all seem to argue that it’s actually more important when you drink coffee. If you get your last coffee right after lunch your body will have almost no caffeine circulating in the system by the end of the day and that will make you sleep better.

Well I think the key point is that caffeine has a half life of 6 or 7 hours in adults. So 4 coffees before 10am is worse than one coffee at 2pm. That's how I look at it anyway. Regardless, I limit myself to 2 cups before 8am. Now I notice even a late afternoon green tea wrecking my sleep. Can't believe I spent all those years drinking 5 cups well into the afternoon...