When should I have my last drink?
For one drink, about 2 to 3.5 hours before bed, and roughly 1 to 2 more for each drink before it. Put in your bedtime and your plan for your own time.
Last call for bed at 11:00pm
By 5:10pm
Finish the last one by 5:10pm (4:05pm to 5:55pm if your liver runs slower or faster). At one drink an hour, start by 4:10pm.
Two drinks can't clear by 11pm unless you start by about 4pm.
One clears if you finish it by 7:15pm.
18.9 g, 1.35 US drinksoz%- 18.9 g, 1.35 US drinksoz%
No trial has tested a cutoff before bed. The time comes from the clearing math. In the WHOOP study, finishing an hour earlier than usual, against an hour later, came with a slightly lower heart rate that night.
With Gyroscope One, snap or tap each drink and see what it did to your resting heart rate and sleep. How it works
Drinks are spaced one an hour, in the order listed. For adults of legal drinking age, 21 in the US. If you're pregnant or trying, the CDC says there's no known safe amount of alcohol.
Last call for an 11pm bed
The latest time to finish the last drink so they're mostly cleared at 11pm, one US drink an hour, on an average liver. The first time is not sure about food, the second with a meal.
| Body | 1 drink | 2 drinks | 3 drinks | 4 drinks |
|---|---|---|---|---|
| Woman, 130 lb | 7:30pm (meal 7:40pm) | 5:20pm (meal 5:55pm) | 3:15pm (meal 4:20pm) | 1:15pm (meal 2:45pm) |
| Woman, 160 lb | 8:05pm (meal 8:10pm) | 6:25pm (meal 6:50pm) | 4:55pm (meal 5:40pm) | 3:25pm (meal 4:30pm) |
| Woman, 190 lb | 8:30pm (meal 8:25pm) | 7:10pm (meal 7:25pm) | 6:00pm (meal 6:30pm) | 4:50pm (meal 5:40pm) |
| Man, 160 lb | 8:35pm (meal 8:30pm) | 7:20pm (meal 7:35pm) | 6:15pm (meal 6:45pm) | 5:10pm (meal 5:55pm) |
| Man, 190 lb | 8:55pm (meal 8:45pm) | 7:55pm (meal 8:00pm) | 7:05pm (meal 7:25pm) | 6:20pm (meal 6:55pm) |
| Man, 220 lb | 9:10pm (meal 8:55pm) | 8:20pm (meal 8:20pm) | 7:45pm (meal 7:55pm) | 7:10pm (meal 7:30pm) |
For one drink, the meal time can sit a few minutes earlier than "not sure" in bigger bodies, because a meal spreads the drink over two hours and keeps a little in the blood longer. That's what the math says, so we kept it.
What's known and what isn't
No trial has tested a cutoff before bed. The time comes from how fast the liver clears alcohol, about 10 to 20 mg per 100 mL an hour in most people. In a study of 20,968 WHOOP members, finishing an hour earlier than usual, against an hour later, came with a slightly lower sleeping heart rate that night. WHOOP paid for the study.
5 sources
- National Institute on Alcohol Abuse and Alcoholism, What Is A Standard Drink? Updated December 2025niaaa.nih.gov
- Jones AW, Evidence-based survey of the elimination rates of ethanol from blood with applications in forensic casework, Forensic Science International, 2010pubmed.ncbi.nlm.nih.gov
- Searle J, Alcohol calculations and their uncertainty, Medicine, Science and the Law, 2015pmc.ncbi.nlm.nih.gov
- Jones AW, Jönsson KA, Food-induced lowering of blood-ethanol profiles and increased rate of elimination immediately after a meal, Journal of Forensic Sciences, 1994pubmed.ncbi.nlm.nih.gov
- Grosicki GJ and others, Real-world effects of alcohol on heart rate, sleep, and physical activity by age and sex, PLOS Digital Health, 2026 (funded by WHOOP)pubmed.ncbi.nlm.nih.gov
