Yes. Even when it doesn't stop you from falling asleep. Caffeine you drank in the afternoon can still be active overnight, and its effect on your sleep is the reason you might drift off fine but wake at 2 or 3am and struggle to settle. By blocking adenosine and keeping your arousal slightly raised, caffeine lightens sleep and increases the brief awakenings most people never remember, except when one happens to catch and hold.
It also nudges up nighttime trips to the bathroom, since caffeine is a mild diuretic, and it can amplify a racing mind if you're already anxious about sleep. The tricky part is timing: because the disruption shows up hours after your last cup, most people never connect the 3pm coffee to the 3am wake-up.
For most people, Rest recommends an 11am cutoff to keep caffeine out of the night entirely or clearing at least an 8-hour gap before bed if you'd rather calculate it precisely.
Full guide: Caffeine Cutoff: When to Stop for Better Sleep.
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