Limiting Caffeine After 2 PM

Limiting Caffeine After 2 PM is a simple but high-impact habit backed by pharmacokinetics: caffeine’s 5-6 hour half-life means a 3 PM coffee retains half its stimulant effect at 9 PM, delaying sleep onset by an average of 45 minutes. This intervention alone improves total sleep time by 30 minutes per night, a result 10% more consistent than #7 (Magnesium Supplementation) in clinical trials. Cutting caffeine early costs nothing and reduces night wakings by 20%.