Caffeine has a half-life of about 5–6 hours. That means your 3 p.m. pick-me-up is still in your system at 9 p.m. (and beyond).
🌟 Today’s Sleep Tip: Set a Cutoff Time
Aim to stop caffeine intake at least 8 hours before bed.
Bedtime at 10 p.m.? → Last coffee at 2 p.m.
Bedtime at 11 p.m.? → Last coffee at 3 p.m.
👉 Sensitive to caffeine? Push that cutoff even earlier.
🛠 Quick Sleep Hack: Swap to Herbal Tea
If you crave a warm drink in the afternoon, switch to chamomile or rooibos tea. You’ll get the ritual without the stimulation.
📊 Poll: What’s your caffeine cutoff?
What’s your caffeine cutoff?
🔖 Sleep Pick of the Week
Certified Organic Mushroom Coffee — a lower-caffeine coffee with adaptogens like reishi and chaga. Many readers say it gives a smoother energy boost without jitters.
👉 Check it out here
If you know someone glued to their phone at midnight, forward this email to them!
That’s it for today’s ZzzBrief. Test your own caffeine cutoff this week — your sleep tonight starts with what you drink this afternoon.
Sweet dreams,
Bri
P.S. I’m not a doctor — just sharing research and practical tips. Always talk with your healthcare provider before making big changes to your sleep or health routines. Some links I share may be affiliate links, which means I may earn a small commission if you purchase through them (at no extra cost to you).