Sleep & Caffeine Cutoff Planner (+ Jet Lag Shift Helper)
If your sleep is chaotic, your days will be too. This tool builds a realistic, repeatable schedule: when to go to bed, when to wake, when to start caffeine, when to cut it off, and how to shift time zones without wrecking the week.
What makes it useful
Most sleep tips are vague. We’re not: you set a wake time and sleep need; we calculate the rest, adjust for chronotype (early/late), and apply caffeine half-life to set a hard cutoff. You also get wind-down timing, screen-dimming, last-meal/alcohol/workout guidance, and morning light windows-all the small levers that actually move sleep.
What you get in under a minute
Sleep window: Bedtime and wake time matched to your stated sleep need
Caffeine window: A delayed first dose (60-120 min) and a personalized cutoff using fast/average/slow metabolism
Wind-down plan: Light hygiene, last meal, alcohol, late-workout and nap cutoffs
Light timing: Morning outdoor light in the first hour after wake; dim light 60-90 min before bed
Jet Lag Shift Helper (optional): Pre-travel adjustments of ~0.5-2.0 h/day with simple light advice for east vs west trips
One-click share link, copy, download, and a clean print view
How it works (no fluff)
Choose your target wake time and sleep need (e.g., 7.5-8.5 h).
Set chronotype and caffeine metabolism.
Pick plan length (3-14 days).
Optionally enable Jet Lag Shift and set the time-zone offset and travel date.
Hit Build plan. You’ll see a multi-day schedule with the same anchors every day-because consistency wins.
Why the caffeine rules matter
Caffeine’s half-life ranges roughly 3.5-7 hours. If you slam espresso at 5 pm and aim to sleep at 11 pm, you’re kidding yourself. The planner forces a cutoff several half-lives before bed and suggests delaying the first dose after waking so your circadian system does its job.
Sensible caveats
This is not medical advice. If you have insomnia, sleep apnea, are pregnant, use sleep meds, or have cardiac concerns, talk to a clinician. Use the plan for structure; track how you feel. If the schedule doesn’t fit your life, adjust, don’t quit.
Bottom line: lock the wake time, respect the cutoff, control light, and your sleep improves. Build your plan and actually stick to it.
Tools & Planning
Link to essential tools for hydration, nutrition, fasting, and sleep management.
Fasting & Electrolytes
Protein & Macro
Hydration & Sweat Loss
Frequently Asked Questions
How is my bedtime calculated?
Bedtime = target wake time minus sleep-need hours, nudged ±30 minutes by chronotype (early/late).
When should I stop drinking caffeine?
The tool estimates a cutoff using caffeine half-life (≈3.5-7 hours depending on fast/average/slow metabolism) and requires multiple half-lives to clear before bed.
Why delay caffeine after waking?
Delaying by 60-120 minutes lets cortisol peak naturally, reducing afternoon crashes and improving sleep pressure at night.
How does the Jet Lag Shift Helper work?
It nudges your schedule 0.5-2.0 hours per day toward the destination time zone and adds simple light-exposure guidance (morning vs evening emphasis) until travel day.
Can beginners use this tool?
Yes, beginners receive a gentle ramp-up to help them adjust their schedule.
Is this medical advice?
No. It’s educational guidance. If you have insomnia, sleep apnea, pregnancy, cardiac issues, or use sleep medication, speak with a clinician.
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