Guides and explainers
Caffeine guides and articles
Evidence-led guides that help you understand caffeine timing, sleep, gradual reduction and the calculator's estimates.
How much caffeine is left after 6, 8, 10 or 12 hours?
Use transparent tables to estimate how much of a 50–300 mg caffeine dose remains after 6, 8, 10 or 12 hours.
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How to reduce caffeine gradually
Measure your current intake, build an adjustable step-down plan and understand what evidence says about caffeine withdrawal.
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When should you stop caffeine before bed?
Calculate a practical caffeine cutoff from your dose, bedtime and half-life, with worked examples for common sleep schedules.
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How long does 200 mg of caffeine last?
Follow a worked caffeine half-life timeline for a 200 mg dose and see how timing and metabolism change the estimate.
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Can coffee at 3 PM affect your sleep?
See how much caffeine could remain by bedtime after a mid-afternoon coffee and learn how to test a better cutoff.
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How long does pre-workout caffeine stay in your system?
Estimate how a 150–300 mg pre-workout dose declines and what an evening training session could mean for bedtime.
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