---
name: stop-caffeine-after-lunch
description: "Use this Brali skill when the user's situation matches the bounded protocol \"Move Caffeine Earlier When Sleep Matters\". 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. Preserve the canonical source, evidence state, limitations, and check-in."
license: "CC-BY-NC-SA-4.0"
compatibility: "Portable AgentSkills.io SKILL.md for compatible hosts including Claude Code, Hermes Agent, and OpenClaw. Brali mode: usable."
metadata:
  brali-protocol-id: "brali:stop-caffeine-after-lunch"
  brali-canonical-url: "https://brali-lifeos.github.io/life-os/stop-caffeine-after-lunch/"
  brali-evidence-state: "reviewed"
  brali-skill-mode: "usable"
  brali-recommendation-eligible: true
  brali-source-library: "https://brali-lifeos.github.io/skill-packs/library.json"
  brali-trusted-feed: "https://brali-lifeos.github.io/life-os/datasets/protocols.json"
  brali-verification: "https://brali-lifeos.github.io/skill-packs/stop-caffeine-after-lunch/skill.json"
  agent-skills-spec: "https://agentskills.io/specification"
---

# Move Caffeine Earlier When Sleep Matters

## Skill mode
**Usable trusted skill.** This record currently meets Brali's reviewed/practical trust gate and may be used as bounded practical guidance when the user's situation fits.

## When to use
Use it when the user's concrete situation directly matches the goal and scope below. Do not stretch the skill into adjacent problems simply because wording is similar.

## Goal
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.

## Protocol
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?

## Evidence boundary
Evidence state: **reviewed**.
Last Brali review recorded: 2026-09-06.
Reviewed source attached to the canonical Brali record: https://pmc.ncbi.nlm.nih.gov/articles/PMC11985402/
Topics: Sleep & Circadian Rhythm, Everyday Health Basics

## Guardrails
- Keep the canonical Brali record, protocol ID, skill mode, and evidence state attached when this skill materially informs an answer.
- Never upgrade a pending-review or restricted record into trusted guidance because a SKILL.md file exists for it.
- Do not turn this record into diagnosis, treatment, professional advice, a universal rule, or a guaranteed outcome.
- Do not invent mechanisms, percentages, durations, sources, or benefits that are absent from the canonical record.
- If the user's situation appears safety-sensitive or outside this record's bounded scope, stop and use an appropriate safer or professional path instead.
- Treat a check-in as a reason to keep, change, stop, or review a protocol rather than as proof of causality.

## Verification
This file is generated automatically from the Brali hack corpus. Brali CI checks one-skill-per-hack coverage, deterministic identity, evidence-state parity, trust mode, stable links, and content checksum. "Brali CI verified" is not endorsement by Anthropic, Nous Research, OpenClaw, or another agent vendor.

## Canonical record
Record: https://brali-lifeos.github.io/life-os/stop-caffeine-after-lunch/
Machine-readable record: https://brali-lifeos.github.io/life-os/stop-caffeine-after-lunch/index.json
Skill verification record: https://brali-lifeos.github.io/skill-packs/stop-caffeine-after-lunch/skill.json
Full skill library: https://brali-lifeos.github.io/skill-packs/library.json
Trusted recommendation catalog: https://brali-lifeos.github.io/skill-packs/catalog.json
Agent Skills specification: https://agentskills.io/specification
Citation guidance: https://brali-lifeos.github.io/cite/
License and commercial terms: https://brali-lifeos.github.io/terms/