Caffeine Cutoff — 60-Second Protocol
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biohack · 2026-08-08
Last coffee of the day — and it's early.
No caffeine within 8 hours of intended sleep time. Caffeine half-life is 5–6 h in most adults, so an afternoon coffee still occupies adenosine receptors at bedtime. Cutting it cleanly is the highest-yield sleep hack for habitual coffee drinkers.
The protocol
| Rule | no caffeine within 8 h of bedtime |
| Includes | coffee · matcha · energy drinks · pre-workout · dark chocolate (>50g) |
No medical contraindications — comfort-only adjustment.
Full transcript
Last coffee of the day — and it's early. Caffeine has a six-to-eight-hour half-life, so that afternoon cup is still in your system at bedtime, quietly fragmenting your deep sleep even if you fall asleep fine. Cut caffeine eight hours before bed and protect the sleep you're not even aware you're losing. More protocols like this on agegen.ai. Generate your prime age!
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