Caffeine & sleep log (14 days)
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Pattern you noticed.
Your personal cut-off.
Caffeine & sleep log
Caffeine has a 5-7 hour half-life — much longer in slow metabolisers. This log helps you find your cut-off rather than a generic rule.
When to use this
- When sleep latency or quality has degraded and you suspect caffeine is involved.
- Before quitting caffeine entirely, to find out whether timing alone fixes it.
- When you've moved your coffee window later and started waking at 3am.
How to complete it
- Log every caffeinated drink with time and rough mg (espresso ~75mg, brewed cup ~95mg, energy drink ~150-300mg).
- Don't forget the hidden ones: green tea, chocolate, pre-workout, some painkillers, cola.
- Track for two weeks. Caffeine's effect on sleep architecture is most visible when the average over days, not a single night.
Common mistakes
- Assuming you're a fast metaboliser without evidence. Most people overestimate this.
- Logging only the morning coffee and missing the 3pm or 5pm one that's actually doing the damage.
- Quitting cold turkey before completing the log — you lose the data that would tell you whether timing alone was the issue.