Set a caffeine cutoff
Stop coffee, tea, soda and energy drinks by early afternoon, because caffeine's effects can last up to 8 hours.
- How often
- Daily
- Time
- All day
- Recommended for
- 23 factors
How to do it
- Pick a cutoff about 8 hours before your bedtime, such as 2 p.m. for a 10 p.m. bedtime.
- Keep your daily total at or below about 400 mg, roughly two to three 12-oz cups of brewed coffee.
- Count every source. A 12-oz brewed coffee can have 113 to 247 mg, 12 oz of black tea about 71 mg, and a 16-oz energy drink up to 328 mg.
- After your cutoff, switch to water, herbal tea or decaf.
Why it helps
Caffeine blocks the brain signals that build up sleep pressure, and its effects can last up to 8 hours. An afternoon coffee may keep you from falling asleep, or make your sleep lighter, even if you don't notice it.
Be careful
If you are pregnant, trying to get pregnant, breastfeeding, have a heart condition or take certain medicines, ask your doctor how much caffeine is safe for you. Cutting back abruptly can cause headaches, so taper over a few days.
Recommended for
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