A sleep-friendly caffeine strategy

The goal isn’t “never caffeine.” It’s using it in a way that supports focus without stealing sleep later.

PracticalNon-medicalTool-backed

Based on research showing caffeine can affect sleep even 6 hours before bed

If you’re troubleshooting sleep, treat “6 hours” as a minimum starting point, then personalize with the calculators.

Rule 1: timing first

If you only change one thing, move caffeine earlier. It’s the fastest way to reduce sleep disruption.

Think in smaller steps: 50mg, 80mg, 100mg. You don’t need extremes to see improvement.

Try one week with an earlier cutoff and compare. Keep other variables steady so you learn faster.

Is this medical advice?

No. This guide is educational. If you have health concerns or take medications, talk to a clinician.

What’s the fastest way to use this?

Use the tools first, then come back here if you want the “why” behind the numbers.