Replace evening coffee with decaf or herbal tea

What to Do

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.

Why It Works

Much of the comfort from evening coffee comes from the ritual and warmth, not the caffeine itself. Warm beverages can actually promote relaxation by mildly raising body temperature, which then drops and signals sleepiness. Chamomile contains apigenin, a mild sedative compound.

Tips

• Chamomile, rooibos, passionflower, and valerian teas are popular caffeine-free evening options
• Decaf still contains 7-15 mg caffeine — unlikely to affect most people but worth noting for extreme slow metabolizers
• Avoid large volumes close to bed to minimize nighttime bathroom trips
• The habit replacement approach is more sustainable than pure elimination for most people