{
  "schema_version": 1,
  "type": "brali-library-entry",
  "protocol_id": "brali:stop-caffeine-after-lunch",
  "slug": "stop-caffeine-after-lunch",
  "title": "Move Caffeine Earlier When Sleep Matters",
  "description": "If caffeine may be reaching into the night, move the last dose earlier and reduce large late-day doses. A 2025 randomized crossover trial found that a single 400 mg dose disrupted several sleep measures even when taken many hours before bed; a small 100 mg dose did not show a significant effect at the tested timings. That is a reason to be dose-aware, not a license for one universal cutoff.",
  "canonical_url": "https://brali-lifeos.github.io/life-os/stop-caffeine-after-lunch/",
  "machine_url": "https://brali-lifeos.github.io/life-os/stop-caffeine-after-lunch/index.json",
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    "slug": "be-healthy",
    "title": "Be Healthy"
  },
  "life_area": {
    "slug": "health-energy",
    "title": "Health & Energy"
  },
  "evidence": {
    "status": "reviewed",
    "indexable": true,
    "search_indexable": true,
    "sensitive": true,
    "source_recorded": true,
    "source_url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC11985402/",
    "reviewed_at": "2026-09-06"
  },
  "ontology": {
    "domains": [
      {
        "id": "health-energy",
        "title": "Health & Energy"
      }
    ],
    "topics": [
      {
        "id": "sleep-circadian",
        "title": "Sleep & Circadian Rhythm"
      },
      {
        "id": "health-basics",
        "title": "Everyday Health Basics"
      }
    ],
    "methods": [],
    "lenses": [],
    "classification_status": "explicit",
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      "life_area_slug": "health-energy",
      "growth_zone_slug": "be-healthy"
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  "discovery": {
    "search_indexable": true,
    "trusted_protocol_feed": true,
    "research_gaps": [
      {
        "topic_id": "sleep-circadian",
        "stage": "ready-for-resolution",
        "url": "https://brali-lifeos.github.io/research/gaps/sleep-circadian/"
      }
    ],
    "search_role": "trusted-current-guidance",
    "recommendation_eligible": true,
    "agent_skill_eligible": true
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  "trusted_protocol": {
    "protocol_id": "brali:stop-caffeine-after-lunch",
    "language": "en",
    "slug": "stop-caffeine-after-lunch",
    "url": "https://brali-lifeos.github.io/life-os/stop-caffeine-after-lunch/",
    "title": "Move Caffeine Earlier When Sleep Matters",
    "description": "If caffeine may be reaching into the night, move the last dose earlier and reduce large late-day doses. A 2025 randomized crossover trial found that a single 400 mg dose disrupted several sleep measures even when taken many hours before bed; a small 100 mg dose did not show a significant effect at the tested timings. That is a reason to be dose-aware, not a license for one universal cutoff.",
    "ontology": {
      "domains": [
        {
          "id": "health-energy",
          "title": "Health & Energy"
        }
      ],
      "topics": [
        {
          "id": "sleep-circadian",
          "title": "Sleep & Circadian Rhythm"
        },
        {
          "id": "health-basics",
          "title": "Everyday Health Basics"
        }
      ],
      "methods": [],
      "lenses": [],
      "classification_status": "explicit",
      "classification_source": "reviewed-ontology-override",
      "legacy": {
        "life_area_slug": "health-energy",
        "growth_zone_slug": "be-healthy"
      }
    },
    "life_area": {
      "slug": "health-energy",
      "title": "Health & Energy"
    },
    "growth_zone": {
      "slug": "be-healthy",
      "title": "Be Healthy"
    },
    "action": "For one or two weeks, note the time and rough amount of your last caffeine, your bedtime, and whether sleep onset, overnight restfulness, and next-day sleepiness are broadly better or worse. Start by moving the last large dose earlier or reducing it; do not deliberately take caffeine late just to test your tolerance.",
    "check_in": "When was my last caffeine, roughly how much was it, and did sleep and next-day alertness look better, worse, or unchanged across several days?",
    "keywords": [
      "Be Healthy",
      "Life OS",
      "Cut Off Caffeine Early"
    ],
    "evidence": {
      "status": "reviewed",
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      "source_url": "https://pmc.ncbi.nlm.nih.gov/articles/PMC11985402/",
      "reviewed_at": "2026-09-06"
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    "longform_visible": true,
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    "historical_source_url": "/data/life-os-content/stop-caffeine-after-lunch.json",
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}