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Caffeine Cutoff Protocol

sleep · easy · 0 hours extra

What is Caffeine Cutoff Protocol?

Stopping caffeine consumption by early afternoon (before 2pm) to prevent sleep disruption. Research shows caffeine consumed even 6 hours before bed reduces total sleep by over 1 hour, and evening caffeine delays melatonin onset by ~40 minutes.

Is there evidence for it?

EVIDENCEstrong

How do you do Caffeine Cutoff Protocol?

  1. 1.Set a hard caffeine cutoff time: 2pm is the standard guideline (adjust earlier if you're a slow metabolizer)
  2. 2.Know your sources: coffee, tea, chocolate, energy drinks, pre-workout supplements, some medications
  3. 3.If you rely on afternoon caffeine, replace with a 10-minute walk or brief cold water face splash
  4. 4.Taper gradually if currently consuming caffeine in the evening — reduce by 1 hour per week
  5. 5.Consider genetic testing (CYP1A2 gene) to determine if you're a fast or slow caffeine metabolizer

How long does it take?

0 hours extra.

Is it hard to start?

easy.

> how Shift handles sleep

PRACTICE ITPeaceful mind at night — 5 minute guided meditationFree guided audio, no signup, nothing to install. From Neuro Atelier, our meditation studio.
Source: Drake et al. (2013) — caffeine 6hr before bed reduced sleep by 1+ hour; study on caffeine-induced melatonin phase delay (~40 min)
caffeine · sleep · circadian · melatonin · stimulant-management
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This is one entry from the library Shift matches against. It is general information, not advice about you, and nothing on this page came from anyone's conversation.