Your 3pm coffee is still awake at midnight

@First_Name,

Tired all day, then wide awake at 11pm. If that's you, check when you had your last coffee.

Caffeine's half-life is roughly five to six hours. Half of a 2pm coffee is still in you at 8pm. A quarter of it is still there around 1am.

In one controlled trial, caffeine taken six hours before bed cut more than an hour off people's sleep, and a lot of them didn't even notice.

This week's one change: work back eight to ten hours from when you want to be asleep. Asleep by 11? Last coffee between 1 and 3pm. Leave the morning cup alone. The afternoon one's the problem.

Do it for a week and see what your mornings feel like.

The full breakdown, including the "wait 90 minutes for your first coffee" myth: When to stop drinking coffee if you want to sleep

Joe

P.S. Not sure if sleep is even your weak spot? The short audit tells you in five minutes, no sign-up: https://newlimitscoaching.com/audit