Caffeine has a half-life of about 5–6 hours, but it keeps blocking your sleep pressure long after the buzz fades. The rule: no caffeine within 8 hours of bedtime. Enter your bedtime to find your cutoff.
Sensitive to caffeine? Push it to 10 hours. The 8-hour rule is the minimum for most adults.
Cadence turns your sleep, calendar, and recovery into a daily briefing: when to train, focus, eat, and wind down.
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