How to use

Click or drag to track a typical day consuming caffeine. Make sure it's below 100mg (ideally below 30mg) before bedtime.

Adjust half-life based on your caffeine metabolism.

Why

Coffee is a net-positive for health for most people, but it does disrupt sleep (even if we don't notice). Rules of thumb like no coffee after noon are good but don't completely save you.

I made this site because 3am wake ups were killing me and I didn't think I was consuming that much coffee. I was way wrong.

Caffeine FAQ

• Caffeine has a half-life of about 5 hours for a typical person.
• Caffeine's half-life is greatly affected by age, nicotine and alcohol usage, birth control, pregnancy, and the CYP1A2 gene.
• Research shows that 100mg at bedtime is usually highly disruptive to sleep. This study showed 100mg 4 hours before bed had no significant disruption, but 400mg 12 hours before did (consistent with 100mg being a problem by bedtime). Effects below 30mg are probably still present, but neglible.
• Coffee consumption is inversely associated with all-cause mortality.