Daytime Inputs, Nighttime Outputs
Sleep isn't just an evening event — it's shaped by everything you do during the day. This week we optimise the daytime inputs that create nighttime sleep.
Caffeine's long shadow
Caffeine has a half-life of 5–6 hours, meaning a 2pm coffee still has half its effect at 8pm. For sensitive people, even morning caffeine affects sleep. This week you shift your last caffeine to before noon and observe.
Movement timing
Exercise improves sleep — but timing matters. Intense exercise too late in the day raises cortisol and can block sleep. We move higher-intensity movement to morning or early afternoon, keeping evenings gentle.
Blood sugar and night wakings
Many night wakings (especially 2–4am) are blood sugar drops, not insomnia. A small protein-and-fat snack before bed can stabilise overnight blood sugar and eliminate these wakings entirely.