ChillSleep
Diet & Nutrition

No Caffeine After 2 PM

Eliminate afternoon caffeine to prevent evening sleep disruption

Ongoing habit

Caffeine has a half-life of 5-6 hours, meaning half of the caffeine from your afternoon coffee is still in your system at bedtime. Cutting off caffeine consumption by early afternoon ensures your body has sufficient time to metabolize it before sleep, preventing both sleep onset difficulties and reduced sleep quality.

How To Do It

  1. 1

    Set a strict 2 PM cutoff for all caffeinated beverages (coffee, tea, soda, energy drinks).

  2. 2

    Check labels on medications, chocolate, and desserts for hidden caffeine content.

  3. 3

    Switch to decaf, herbal tea, or water after your cutoff time.

  4. 4

    If you experience afternoon fatigue, take a 10-15 minute walk or do light stretching instead.

  5. 5

    Gradually reduce caffeine intake if you're currently consuming late-day caffeine.

  6. 6

    Track your sleep quality for 1-2 weeks to see if earlier cutoffs (noon or 1 PM) work better.

The Science Behind It

Research in the Journal of Clinical Sleep Medicine found that caffeine consumed even 6 hours before bedtime significantly disrupted sleep. The study showed that 400mg of caffeine taken 6 hours before bed reduced total sleep time by more than 1 hour, even when participants didn't perceive sleep disturbance.

Tips

  • Caffeine metabolism varies by individual — some people need to cut off even earlier (noon).

  • Green tea contains less caffeine than coffee but still enough to disrupt sleep if consumed late.

  • Remember that some pain relievers (Excedrin, Midol) contain significant caffeine.

Best For

Falling asleepSleep qualityNight waking

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