Active Self-Experiment
Personalized protocol testing with real-world physiological signals.
Blueprint: Caffeine Timing Blueprint
Phase: Intervention (Day 6 of 14)
Data Completeness: 86%
Evidence Confidence: Moderate ↑
Active Blueprint
Structured protocol testing with real-world physiological signals.
Blueprint Overview
Caffeine Timing Blueprint
Clinical intent:
Reduce circadian disruption and sympathetic overactivation.
Duration:
14 days (locked)
Intervention:
- •First caffeine ≥90 min after waking
- •Last caffeine ≥9 h before sleep
Expected adaptation window:
5–10 days
Signals Being Measured
Sleep Onset Latency (minutes)
Why it matters: Time to fall asleep reflects nervous system arousal and caffeine clearance.
Nocturnal Fragmentation Index
Why it matters: Frequent awakenings indicate disrupted sleep architecture.
Daytime Alertness Score
Why it matters: Measures whether sleep changes improve real-world energy.
Autonomic Balance (HRV)
Why it matters: Higher HRV suggests better stress recovery and parasympathetic tone.
Data Sources
•Wearable sleep tracking (duration + awakenings)
•Morning subjective check-in (1–10)
•Caffeine timing log (yes/no compliance)
Status: Connected✓
Compliance & Adherence
Protocol adherence: 92%
Missed caffeine cutoff: 1 day
Notes flagged: 2
Early Signal Trends
Sleep latency:↓ 18%
Night awakenings:↓ 1.2/night
HRV (7-day avg):↑ 9%
Afternoon crash severity:↓
Signals emerging — not yet conclusive
Investigator Notes
Adjunct Protocols (Held Constant During Experiment)
These variables are held constant to isolate causal effects.
| Supplement | Dose | Timing | Purpose | Status |
|---|---|---|---|---|
Magnesium glycinate | 400 mg | Evening | Sleep support | Stable |
Omega-3 | 2 g | With meals | Inflammation control | Stable |
Risk-Focused Micro-Plans
Adaptive intelligence that activates when specific risk thresholds are met.
Sleep Disruption Risk
Trigger
Sleep efficiency <85% for 3 consecutive nights
Auto-Activated Actions
- •Advance caffeine cutoff by 60 min
- •Add 10 min NSDR post-lunch
- •Evening light dimming protocol
Expected Benefit
Stabilize sleep architecture and reduce sleep debt accumulation.
Red Flags & Action Thresholds
Clear guidelines for when to monitor, retest, or seek medical attention based on signal changes.
Autonomic Stress Load
When to Monitor
- • HRV ↓ >20% from baseline for 5 days
- • Resting HR ↑ >10 bpm from baseline
When to Retest
After 7–10 days of protocol adjustment
When to Seek Review
Persistent fatigue, palpitations, or sleep fragmentation