Caffeine Curfew

How to complete Caffeine Curfew

Caffeine has a half-life of roughly 5 to 6 hours, so an afternoon coffee is still circulating at bedtime even if you feel fine. Cutting it off 8 hours before sleep removes a hidden cause of shallow, fragmented rest you may have blamed on stress.

1. Work out your target bedtime, then subtract 8 hours to find your hard cutoff
2. Treat the cutoff like a deadline, not a suggestion, and finish your last cup before it
3. Swap your usual afternoon coffee or tea for water, decaf, or herbal tea
4. Check hidden sources too, like dark chocolate, cola, energy drinks, and pre-workout

Tips

• Front-load your caffeine earlier in the day instead of just cutting the total
• Watch for green tea and matcha, people forget they count
• The first few days you may feel an afternoon dip, push through, it fades within a week

What counts as done

Your last caffeine of the day landed at least 8 hours before you actually went to sleep.