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Caffeine cutoff card

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SleepyHero · Toolkit · Card 05 / 12
v1 · draft

Caffeine cutoff card.

Print one A4 → cut along the gridlines → 4 wallet-sized cards. The middle column (Avg) covers most adults. Use Fast or Slow if you've had a CYP1A2 gene test.

Caffeine cutoff
v1
Last cup, by bedtime.
BedFastAvgSlow
9:30 PM3:30 PM1:00 PM10:30 AM
10:00 PM4:00 PM1:30 PM11:00 AM
10:30 PM4:30 PM2:00 PM11:30 AM
11:00 PM5:00 PM2:30 PM12:00 PM
11:30 PM5:30 PM3:00 PM12:30 PM
12:00 AM6:00 PM3:30 PM1:00 PM
Avg = 5h half-life. Don’t know your type? Use Avg. CYP1A2 gene test (23andMe, Ancestry) tells you which column.
sleepyhero.com/tools/caffeine-cutoff
Caffeine cutoff
v1
Last cup, by bedtime.
BedFastAvgSlow
9:30 PM3:30 PM1:00 PM10:30 AM
10:00 PM4:00 PM1:30 PM11:00 AM
10:30 PM4:30 PM2:00 PM11:30 AM
11:00 PM5:00 PM2:30 PM12:00 PM
11:30 PM5:30 PM3:00 PM12:30 PM
12:00 AM6:00 PM3:30 PM1:00 PM
Avg = 5h half-life. Don’t know your type? Use Avg. CYP1A2 gene test (23andMe, Ancestry) tells you which column.
sleepyhero.com/tools/caffeine-cutoff
Caffeine cutoff
v1
Last cup, by bedtime.
BedFastAvgSlow
9:30 PM3:30 PM1:00 PM10:30 AM
10:00 PM4:00 PM1:30 PM11:00 AM
10:30 PM4:30 PM2:00 PM11:30 AM
11:00 PM5:00 PM2:30 PM12:00 PM
11:30 PM5:30 PM3:00 PM12:30 PM
12:00 AM6:00 PM3:30 PM1:00 PM
Avg = 5h half-life. Don’t know your type? Use Avg. CYP1A2 gene test (23andMe, Ancestry) tells you which column.
sleepyhero.com/tools/caffeine-cutoff
Caffeine cutoff
v1
Last cup, by bedtime.
BedFastAvgSlow
9:30 PM3:30 PM1:00 PM10:30 AM
10:00 PM4:00 PM1:30 PM11:00 AM
10:30 PM4:30 PM2:00 PM11:30 AM
11:00 PM5:00 PM2:30 PM12:00 PM
11:30 PM5:30 PM3:00 PM12:30 PM
12:00 AM6:00 PM3:30 PM1:00 PM
Avg = 5h half-life. Don’t know your type? Use Avg. CYP1A2 gene test (23andMe, Ancestry) tells you which column.
sleepyhero.com/tools/caffeine-cutoff
Why these times?Caffeine has a 5-hour half-life on average. Cutting off 8.5h before bed leaves <25% in your bloodstream at lights-out — the threshold above which deep sleep gets fragmented even when you fall asleep fine.
sleepyhero.com / toolkitNot medical advice · pediatric reviewer signoff pending