After reading your article I more clearly categorized my caffeine consumption:
Intentional caffeine - ~50 to ~150 mg, typically consumed between 8am and 11am. Typically 2-4 oz medium roast aeropress coffee mixed with other ingredients, or 6-8oz brewed black or green tea, or 1 100mg caffeine tablet. After I do this for 1-2 months then I taper and completely stop it for a week or two before resuming.
Small incidental caffeine - <~20 mg, consumed at widely variable times during the day. I have some of this on most days. Typically chocolate squares or chocolate desserts without other caffeine-containing ingredients, or decaffeinated black or green tea.
Large incidental caffeine - >~20 mg, also consumed at widely variable times. I do not have this on most days, I’d guess about once a week on average. Typically Thai iced tea with Thai food, or desserts with coffee ingredients, or green tea in the afternoon.
I was about ready for an off-cycle on the intentional caffeine anyway, so I tapered off of it and the last day of intentional caffeine was July 3.
I’ve also avoided all large incidental caffeine sources since then. I have continued to consume small incidental caffeine at my normal rate.
I’m starting to have sleep problems again, which I characterize as waking up 4-6 hours after going to bed and not being able to go back to sleep at all or only after laying awake for 30 minutes or more. There may be causes other than lack of caffeine for this, including the fact that I’m aware of not having caffeine and expecting to have sleep problems, the temperature of my bedroom, and allergies. I’m trying to think of good ways to rule those out.