Body & Recovery
Claim
Setting a hard cutoff time for caffeine and screens in the evening is one of the simplest ways to improve sleep quality and next-day energy, because it removes two of the biggest sources of late stimulation.
Why it matters
• Caffeine has a long half-life, so afternoon and evening use can still affect sleep hours later.
• Bright screens close to bed keep the brain in “daytime” mode and delay natural sleepiness.
• Better sleep quality improves focus, mood, training performance, and decision making the next day.
Action
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Pick a daily cutoff time for caffeine and energy drinks, at least 6 hours before you plan to sleep.
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Set a screen “dim and dock” time about 60–90 minutes before bed, where devices go on low brightness and off your bed.
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Track how you feel and perform for the next 7–10 days, then adjust your cutoff times if needed.
Source
Caffeine and sleep disruption – Gardiner et al., 2023, Sleep Medicine Reviews (systematic review and meta-analysis on caffeine’s effect on night-time sleep). PubMed
Timing of caffeine before bed – Drake et al., 2013, Journal of Clinical Sleep Medicine (400 mg caffeine taken 0, 3, or 6 hours before bedtime). PubMed · Free full text
Evening light-emitting screens and circadian delay – Chang et al., 2015, PNAS (light-emitting eReaders before bed); Chinoy et al., 2018, Physiological Reports (tablet use in the evening). PubMed · Publisher
Sleep restriction and next-day performance – Van Dongen et al., 2003, Sleep (dose–response effects of chronic sleep restriction on neurobehavioral performance). PubMed