- Coffee (95 mg)
- Coffee (95 mg)
still in your system at bedtime
Under the 50 mg threshold — unlikely to wreck your sleep.
You drank 190 mg today. To stay safe, have your last serving before 6:24 PM.
Better sleep, sharper focus
Caffeine timing is one habit; there are dozens more. Resolve helps you build the routines that actually fix your energy — free.
How caffeine actually leaves your body
Caffeine doesn't just “wear off” — it decays on a predictable curve. With a roughly 5-hour half-life, half of any dose is still circulating five hours later, a quarter after ten hours, and an eighth after fifteen. That long tail is why an innocent 3 p.m. coffee can leave a meaningful amount in your bloodstream at midnight, quietly shaving the deep, restorative stages off your sleep.
It lingers longer than you think
After 10 hours, a quarter of your afternoon coffee is still in your system.
It steals deep sleep
You may fall asleep fine but get less slow-wave sleep — the kind that makes you feel rested.
Everyone metabolizes differently
Genetics, age, and medications can double or halve how long caffeine sticks around.
The simple rule that fixes most caffeine-related sleep problems
If you do nothing else: set a personal caffeine curfew about 8–10 hours before bed and hold it. For an 11 p.m. bedtime that's roughly a 1–3 p.m. last call. Pair that with the calculator above to sanity-check your specific drinks, and you'll often find your “mystery” tiredness clears up within a week. Caffeine timing is just one of the small, high-leverage habits Resolve helps you lock in.
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