Caffeine half-life cutoff: pick a clock time, not a vibe

A 4-beat faceless video outline for “Caffeine half-life cutoff: pick a clock time, not a vibe” in the Sleep and calm routines niche, derived from caption timing of 2 reference videos.

Angles

• Evidence-based cutoff explainers: half-life means afternoon coffee can still sit in you at midnight
• Pick a clock time from wake/sleep schedule, not vibes
• You can fall asleep and still sleep lighter — the honesty beat
• Swap list: decaf, walk, water

Beat-by-beat structure

1. Hook (0:00–0:30): asleep by 23:00, still junk sleep — caffeine may be why.
2. Half-life math (0:30–2:30): example curves; individual variation labeled.
3. Cutoff rule (2:30–5:00): count back 8–10 hours from target sleep.
4. Swaps + recap. Original narration only.

Reference videos

• Myth vs Fact: Caffeine Cutoff for Better Sleep (Evidence-Based) | EP1 BGsri7zSUQ8
• You Can Fall Asleep After Coffee—and Still Sleep Worse PgXb_QQBzWE

Method

yt-dlp VTT captions (manual/uploader only) → timed beat heuristics → editorial topic synthesis (no ASR). Structure only; write original narration.