SleepyHero
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Caffeine cutoff card

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SleepyHero · Toolkit · Card 05 / 12

Caffeine cutoff card.

Print one A4 → cut along the gridlines → 4 wallet-sized cards. The middle column (Avg) covers most adults. Use Slow if an afternoon coffee keeps you up.

Caffeine cutoff
v2
Last cup, by bedtime.
BedFastAvgSlow
9:30 PM3:30 PM1:30 PM11:30 AM
10:00 PM4:00 PM2:00 PM12:00 PM
10:30 PM4:30 PM2:30 PM12:30 PM
11:00 PM5:00 PM3:00 PM1:00 PM
11:30 PM5:30 PM3:30 PM1:30 PM
12:00 AM6:00 PM4:00 PM2:00 PM
Avg = 5h half-life. Don’t know your type? Use Avg. If an afternoon coffee keeps you up, use Slow.
sleepyhero.com/tools/caffeine-cutoff
Caffeine cutoff
v2
Last cup, by bedtime.
BedFastAvgSlow
9:30 PM3:30 PM1:30 PM11:30 AM
10:00 PM4:00 PM2:00 PM12:00 PM
10:30 PM4:30 PM2:30 PM12:30 PM
11:00 PM5:00 PM3:00 PM1:00 PM
11:30 PM5:30 PM3:30 PM1:30 PM
12:00 AM6:00 PM4:00 PM2:00 PM
Avg = 5h half-life. Don’t know your type? Use Avg. If an afternoon coffee keeps you up, use Slow.
sleepyhero.com/tools/caffeine-cutoff
Caffeine cutoff
v2
Last cup, by bedtime.
BedFastAvgSlow
9:30 PM3:30 PM1:30 PM11:30 AM
10:00 PM4:00 PM2:00 PM12:00 PM
10:30 PM4:30 PM2:30 PM12:30 PM
11:00 PM5:00 PM3:00 PM1:00 PM
11:30 PM5:30 PM3:30 PM1:30 PM
12:00 AM6:00 PM4:00 PM2:00 PM
Avg = 5h half-life. Don’t know your type? Use Avg. If an afternoon coffee keeps you up, use Slow.
sleepyhero.com/tools/caffeine-cutoff
Caffeine cutoff
v2
Last cup, by bedtime.
BedFastAvgSlow
9:30 PM3:30 PM1:30 PM11:30 AM
10:00 PM4:00 PM2:00 PM12:00 PM
10:30 PM4:30 PM2:30 PM12:30 PM
11:00 PM5:00 PM3:00 PM1:00 PM
11:30 PM5:30 PM3:30 PM1:30 PM
12:00 AM6:00 PM4:00 PM2:00 PM
Avg = 5h half-life. Don’t know your type? Use Avg. If an afternoon coffee keeps you up, use Slow.
sleepyhero.com/tools/caffeine-cutoff
Why these times? Caffeine has a 5-hour half-life on average, so a coffee 8 hours before bed is still about a third in your system at lights-out. In a sleep study, a large dose (400mg) taken 6 hours before bed still cut sleep by more than an hour, even though their sleep diaries did not show it.
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