Your action plan – PersonaPath

Each month we give back — this time to mangrove restoration in Kenya. — Read more

This month’s cause: mangroves in Kenya — Info

Your action plan

Everything in your plan, gathered in one place.

Foods

Picked for what you take and what you told us. This list grows as your plan changes.

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Nothing to keep apart

Nothing in your plan needs separating from a particular food or drink. The general timing notes below still apply to everyone.

Worth knowing generally

Caffeine after early afternoon

Caffeine has a half life of about five to six hours, so an afternoon coffee is still half in your system at bedtime. If sleep is the thing you want to move, the timing of your last coffee is usually an easier change than the number of them.
Alcohol close to bedtime

Alcohol makes most people fall asleep faster and then sleep worse. It suppresses the deeper stretches of the night, which is why a nightcap can leave you tired after a full eight hours. Earlier in the evening is kinder than right before bed.