An end-of-workday ritual: tea that closes the day
Have your last caffeinated cup several hours before the evening (half-life 3–7 hours), and close the workday with a warm caffeine-free drink and a 5-minute walk.
What you need
- Rooibos or herbal tea
- 5 minutes for a walk
- The last-cup tool
How to make it
- Check when you had your last caffeinated cup (last-cup tool).
- Brew a caffeine-free tea and drink it away from work.
- Walk for 5 minutes or step outside.
- Write down tomorrow’s first task and close the computer.
How much caffeine
Black tea 14–48 mg, green 11–29 mg, a cup of filter coffee 80–107 mg. Rooibos has no caffeine. Caffeine has a half-life of 3–7 hours.
Tips
- A ritual is no substitute for rest: if sleep is poor for long, talk to a doctor.
- Set a daily time for your last caffeinated cup.
FAQ
When should I stop caffeine in the day?
It depends on the person; caffeine stays for a half-life of 3–7 hours. The last-cup tool helps estimate.
Does tea after work affect sleep?
With caffeine it can; caffeine-free (rooibos, herbal) usually does not.
Also useful
Sources
- EUFIC: EFSA opinion on the safety of caffeine (2015)
- Mayo Clinic: Caffeine content for coffee, tea, soda and more
- Wikipedia: Rooibos
Caffeine figures come from our database (checked 2026-10-24) and vary with the tea and brewing. General information, not medical advice. Amounts in recipes are only a starting point; adjust to taste.