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Caffeine has a half-life of 5-6 hours in most adults.
Formula
Remaining = Initial × 0.5^(hours ÷ half-life)
After one half-life, 50% remains. After two half-lives, 25% remains, and so on.
Avoid caffeine 6+ hours before bedtime for better sleep.
Caffeine is a mild diuretic. Drink water alongside coffee.
Genetics affect caffeine sensitivity. Adjust intake accordingly.
Time caffeine intake for better sleep quality.
Plan caffeine for when you need alertness most.
Understand if you metabolize caffeine fast or slow.
Up to 400mg for healthy adults. 200mg for pregnant women. Less for those sensitive to caffeine.
Peak effects in 30-60 minutes. Half-life is 5-6 hours but varies by genetics and medications.
Yes. Caffeine within 6 hours of bedtime can reduce sleep quality even if you fall asleep.
Espresso: 63mg. Drip coffee (8oz): 95mg. Cold brew: 200mg. Energy drinks: 80-300mg.