Caffeine After 2 PM
Sleep Easy 10 days oura
Start the Health OS protocol "Caffeine After 2 PM" (sleep-caffeine-cutoff) and show me today's step.
Goal
Test how late caffeine affects sleep quality
Hypothesis
Caffeine after 2 PM worsens sleep fragmentation and HRV
Caffeine's half-life is about 5-6 hours, so intake after 2 PM leaves a significant amount in your bloodstream by bedtime
Expected Effects
- ↓ sleep_fragmentation
- ↑ hrv_night_avg
Phases
1
Baseline
5 days- Live as usual
- Log the time of your last caffeine and the number of servings
- Rate your morning energy on a 1-10 scale
2
No Late Caffeine
5 days- Don't drink coffee, tea, or energy drinks after 2 PM
- Log the time of your last caffeine and the number of servings
- Rate your morning energy on a 1-10 scale
Tracked Metrics
Primary
- ↓ sleep_fragmentation
- ↑ hrv_night_avg
Secondary
- ↑ morning_energy
Evaluation
Method: compare_phase_means
Design: baseline (5 days) → intervention (5 days)
Safety
Disclaimers
- If you're caffeine-dependent, expect possible headaches for the first 1-2 days
- Don't change any other habits during the experiment
Stop Conditions
- Severe migraine lasting more than 2 days in a row