Set a caffeine cut-off

Today's action · 3 min

Pick a caffeine cut-off time today, at least six hours before you usually go to bed, and write it on a note by your kettle or coffee machine.

Why it works

In a study by Drake and colleagues, a strong dose of caffeine taken even six hours before bed still disrupted sleep compared with a placebo. The NHLBI notes caffeine's effects can last up to 8 hours. People differ, so treat six hours as a starting rule and adjust.

Source: Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed (Drake et al., 2013)