The science
Think beyond your next coffee
Caffeine can help alertness, but it can also affect sleep later. Your plan can include it or work without it.
Why it lingers
Your body clears caffeine gradually, and the speed varies between people. Some medicines and pregnancy can make caffeine stay in the body longer.
Timing and sleep
Studies show that caffeine's effect on sleep depends on both amount and timing. People differ, and feeling able to fall asleep does not tell you everything about its effect on sleep.
Caffeine-free stretches
Your plan may show suggested caffeine times as well as stretches without caffeine. These are planning suggestions around your sleep, not a guarantee that caffeine will leave your sleep unchanged.
A plan without caffeine
If you do not use caffeine, the plan does not introduce it unless you choose to include it. If a condition, medicine or preference rules it out for you, you can have a plan without caffeine suggestions.
Ready to try it on your next trip?
Plan your trip