Caffeine & Sleep Calculator
Select your drink and time to see how it impacts your rest tonight.
Your Caffeine Results
Active Alert
Your "Espresso" still has a high presence in your system.
Current Load
72mg
At Bedtime
28mg
Metabolism Curve (Half-life)
Caffeine's half-life is typically 5-6 hours. Late afternoon caffeine intake is one of the most common causes of sleep delays.
Ideally, aim for less than 15mg of residual caffeine in your blood for a deep REM cycle.
Sleep-Friendly Alternatives
For High Disruption RiskChamomile Tea
A classic herbal choice for winding down after dinner.
Why it works
Contains apigenin, an antioxidant that binds to brain receptors promoting sleepiness.
Warm Milk with Honey
The ultimate comforting nightcap for a cozy evening.
Why it works
Rich in tryptophan and melatonin precursors which regulate your sleep cycle.
Valerian Root Tea
A potent herbal remedy for those nights when the coffee was too strong.
Why it works
Increases GABA levels in the brain, reducing anxiety and shortening time to fall asleep.