EXPERIMENT
Less caffeine after noon
Reducing caffeine later in the day may improve evening wind-down and subjective sleep.
Daily action
Record the time of your last caffeine intake and choose a caffeine-free replacement later in the day.
Day plan
- Day 1: choose your caffeine cut-off time.
- Day 2: choose a caffeine-free replacement.
- Day 3: record any drop in energy.
- Day 4: add a short walk or water instead of coffee.
- Day 5: compare evening activation.
- Day 6: check sleep quality in the morning.
- Day 7: decide whether the limit should stay.
Safety
- Stop if the experiment makes your condition or safety worse.
- Do not treat the result as a diagnosis.
- In a crisis, use local emergency or crisis support.
How to summarize
At least 5 days with no caffeine after your chosen cut-off time.