All Questions

Yes. Research consistently shows caffeine consumed 6 hours or less before bedtime reduces total sleep time, increases awakenings, and lowers sleep quality — even if you don’t “feel” the effects.

Cold exposure can help some people fall asleep faster by lowering core body temperature, but ice baths too close to bedtime may increase alertness and stress hormones.

Foam rolling can temporarily reduce muscle soreness and improve range of motion, but it does not significantly speed up physiological muscle recovery.

Creatine improves power, sprint ability, and muscle phosphate stores, but does not significantly improve long-distance running performance. It’s beneficial mainly for sprinting or hill repeats.

Drinking more water can slightly increase calorie burn and reduce appetite in some people, but it’s not a magic weight-loss solution. Its benefits are modest and depend on overall diet and behavior.