He Quit Caffeine Completely for Two and a Half Months and Tracked Every Night on a Fitbit
4 min read · RealCase summary
After drinking 2-4 cups of strong coffee daily plus afternoon black tea and chocolate, the author began cutting back on caffeine on August 9, 2021, eliminating it after midday by October and reaching full cessation on October 26, 2021 — a roughly nine-month tracking window in total.
Fitbit data showed total sleep time barely moved: 6 hours 52 minutes in the year before the experiment, unchanged through the moderation phase, and 6 hours 57 minutes after going fully caffeine-free — a net gain of just 5 minutes. Sleep score rose slightly, from a baseline of 81 to 83 in the zero-caffeine phase, the highest recorded and the first stretch with no weekly score below 80. Resting heart rate dropped from 60 bpm to 55.9 bpm, though restless time actually crept up, from a 7.9% baseline to 8.8% in the zero-caffeine phase.
Despite the modest tracker numbers, the author reported feeling "fresher," with less anxiety and an overall improvement in mood — benefits they said weren't fully captured by the quantitative sleep metrics.
Key takeaways
- ›Started from 2-4 strong coffees plus black tea and chocolate most days
- ›First cut caffeine off after midday, then quit entirely for about 2.5 months
- ›Total sleep rose only 5 minutes and Fitbit sleep score rose from 81 to 83, despite feeling much less anxious
Original source
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