Nutrition
Sleep-Protecting Caffeine Cutoff
A sleep-protecting caffeine cutoff stops all caffeinated sources early enough for adenosine and melatonin to work—personalized by latency, not office norms.
A sleep-protecting caffeine cutoff stops coffee, pre-workout powders, and caffeinated tea early enough that adenosine can rebuild before melatonin onset—commonly noon to 2 p. m.
for slow metabolizers and mid-afternoon for tolerant athletes who still log long sleep latency. Energy drinks and dark chocolate count toward the total.
Run a two-week experiment moving cutoff earlier if deep sleep or HRV drops while training volume holds. Ohga highlights cutoff drift when users log 4 p.
m. espresso and later wake-after-sleep-onset spikes on the same nights.
Common questions
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Does decaf after the cutoff break sleep?
Decaf still carries small caffeine amounts—usually fine, but if latency is fragile, switch to herbal after your cutoff. Track outcomes, not labels.
Related terms
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