Time your caffeine

Caffeine has a half-life of about five hours, which means half of your 2 p.m. latte may still be circulating at bedtime. Even if you fall asleep fine, research suggests late-day caffeine can make your sleep lighter and less restful.

Morning timing matters too. Many people feel steadier having breakfast, or at least a glass of water, before their first cup rather than drinking coffee on an empty stomach.

My general guidelines for clients:

• Enjoy coffee or tea with or after food
• Set a caffeine cutoff somewhere between noon and 2 p.m.
• Switch to herbal tea or decaf in the afternoon

Try this: move your last cup of the day one hour earlier this week and notice how you sleep.