How can I manage caffeine and alcohol for better sleep?

Recognize the self-reinforcing cycle: poor sleep → daytime caffeine to compensate → evening insomnia from caffeine → alcohol to relax and fall asleep → fragmented sleep → repeat. Break the cycle by addressing the root cause, not the symptoms.

If you enjoy the ritual of a warm evening drink, switch to decaf coffee, chamomile tea, or another caffeine-free herbal tea after your cutoff time.

Finish your last alcoholic drink at least 3 hours before bedtime. Limit evening consumption to 1-2 drinks maximum.

Pay attention to how caffeine affects you personally. If afternoon coffee doesn't seem to bother your sleep, you may be a fast metabolizer. If even morning coffee affects your sleep, you are likely a slow metabolizer. Genetic testing (CYP1A2 gene) can confirm.

Stop all caffeine intake at least 8-10 hours before your target bedtime. For a 10 PM bedtime, your last coffee should be by noon to 2 PM.