Caffeine and sleep
Caffeine perks you up by blocking tiredness signals in the brain, and its effect lasts for hours. Coffee or an energy drink late in the day can make your sleep shorter and lighter, even if you do fall asleep. This guide helps you find a caffeine rhythm that suits you.
You will need
- A list of the caffeinated drinks you have in a day
- A sleep diary
- Caffeine-free alternatives, such as decaf coffee or herbal tea
- 2 weeks of tracking
Steps
Count your caffeine
Record all the coffee, tea, cola, energy drinks, cocoa and caffeine-containing products you have over a day. The caffeine content of energy drinks is printed on the side of the can.
Know how long it lasts
Set a caffeine cut-off
Delay your morning coffee
Cut down gradually
Switch your evening drinks
Track your sleep
Consider special situations
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