The Sleep Debt Calc Blog
A collection of articles and deep dives into the science of sleep, wellness, and productivity.
September 22, 2024
Caffeine Cutoff Time Based on Age
Your caffeine metabolism changes as you get older. This guide explains why seniors may need an earlier cutoff time than younger adults for the same quality of sleep.
September 22, 2024
The Caffeine Cutoff for Sensitive Individuals
If you're a 'slow metabolizer' of caffeine, the standard rules don't apply. Learn why sensitive individuals need a much earlier cutoff time to protect their sleep.
September 22, 2024
Caffeine Cutoff Time and Melatonin: A Hormonal Tug-of-War
Caffeine and melatonin are opposing forces. This guide explains how a late caffeine cutoff directly suppresses your natural melatonin production, delaying sleep onset.
September 22, 2024
How to Reduce Caffeine Intake Before Sleep: Practical Tips
A step-by-step guide with practical tips for reducing your caffeine consumption in the afternoon and evening to improve sleep quality.
September 22, 2024
Caffeine Cutoff Time for Teenagers' Sleep
Teenagers have unique sleep patterns and are often heavy consumers of caffeine. This guide provides essential advice for teens on managing their intake for better health.
September 22, 2024
Caffeine Cutoff for Preventing Nightmares
Can late-day caffeine lead to bad dreams? This guide explores the link between stimulants, fragmented sleep, and the potential for increased nightmares.
September 22, 2024
Caffeine Cutoff Time for Napping Effectively
A guide to timing your caffeine around your naps. Learn about the 'nappuccino' and how to nap without ruining your nighttime sleep.
September 22, 2024
Caffeine Cutoff Time When Taking Medication
Caffeine can interact with various medications. This guide provides important information on why you should discuss your caffeine habits with your doctor. *Not medical advice.*
September 22, 2024
Caffeine Cutoff Time for Early Risers (Lions)
As a morning person, your sensitivity to afternoon caffeine might be higher. Learn how to time your last coffee to protect your precious early bedtime.
September 22, 2024
The Caffeine Cutoff Time for Jet Lag Recovery
Caffeine is a key tool for jet lag, but timing is everything. This guide explains how to use it to stay awake at your destination without wrecking your recovery sleep.
September 21, 2024
A Sleep Cycle Calculator with REM Tracking: A Deeper Dive
Learn how combining a sleep cycle calculator with REM sleep tracking can provide a complete picture of your sleep quality and mental restoration.
September 21, 2024
The 90-Minute Rule: A Guide to the Sleep Cycle Calculator
This guide explains the 90-minute rule of sleep cycles—the scientific principle behind why a sleep cycle calculator can help you wake up refreshed.
September 21, 2024
A Sleep Cycle Calculator to Feel Rested: A Practical Guide
Want to wake up feeling truly rested? This guide explains how to use a sleep cycle calculator to align with your body's rhythms and achieve more restorative sleep.
September 21, 2024
A Sleep Calculator Based on Nap Length: A Napper's Guide
The ideal nap length depends on your goal. This guide explains how to use a sleep calculator or timer to choose the perfect nap duration for alertness, memory, or creativity.
September 21, 2024
How to Use a Sleep Cycle Calculator for Better Mornings
A step-by-step guide on how to use a sleep cycle calculator to find your optimal wake-up time, avoid grogginess, and start your day feeling energized.