Caffeine & Screen Cutoff Plan

A simple two-lever plan: stop caffeine early enough that it clears before bed, and end stimulating screen use in the last hour, backed by dimming light and moderating evening alcohol. General sleep hygiene, not a clinical intervention.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Caffeine and Sleep
review once at start
Understand how caffeine blocks the sleepiness signal for hours.
2
Time Your Last Caffeine Earlier
last caffeine ~6-8 h before bed
Set a fixed clock-time cutoff, often early afternoon.
3
Set an Evening Screen Curfew
no stimulating screens 30-60 min before bed
If used, dim screens and switch to low-engagement content.
4
Dim Lights in the Evening
dim household lights 1-2 h before bed
Reduces total evening light load alongside the screen curfew.
5
Moderate Alcohol to Protect Sleep
avoid alcohol within ~3-4 h of bedtime
Optional third lever; alcohol fragments sleep later in the night.

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