WEBVTT

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Your caffeine cutoff should start with bedtime, not

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somebody else’s lunch break.

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An eleven pm bedtime and a three pm

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final coffee are eight hours apart.

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That is an experiment, not a guarantee.

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Include tea, energy drinks and supplements that contain

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caffeine. Check the serving size on the label.

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One bottle, one scoop or one café drink

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can mean very different amounts of caffeine.

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The FDA’s commonly quoted four hundred milligram figure

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for most adults is not a sleep-friendly target.

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Sensitivity varies, and a total that sounds acceptable

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does not make late caffeine irrelevant to sleep.

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Record the final caffeine time, drinks, bedtime and

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how the night felt.

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Add unusual factors such as noise or late

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work. One good or bad night cannot settle

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the question on its own.

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Move the last caffeinated drink earlier while keeping

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the rest of the routine familiar.

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If the drink is really a work break,

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keep the break and choose a caffeine-free alternative

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instead.

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Look for a repeatable pattern over several nights

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rather than a perfect score.

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The full guide below has timing examples and

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a diary format to help you choose your

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next sensible adjustment.