Home›Inputs

Layer 3 — Inputs

Inputs: caffeine, alcohol, food, and exercise timing

What you put in and when shapes how you sleep. Caffeine timing, the truth about a nightcap, when to stop eating, and how light and movement set you up for the night. Practical, evidence-led, no fearmongering.

Build the whole system

Not sure where inputs fits?

The Sleep Stack Builder maps all five layers and tells you which to fix first.

Build My Sleep System →