How to use Adenal

Adenal needs two things from you: the drinks you have and when you sleep. Everything else is calculated on your phone.

Get Adenal on Google Play, or join the iPhone beta on TestFlight (install Apple's TestFlight app first). Screen and button names below are from the iPhone app.

Set up

1. Open Adenal and agree to processing your caffeine and sleep data. Without that consent the app cannot store health data.
2. Set your usual bedtime and wake time. Adenal uses them for your last-coffee cutoff and to suggest sleep times.
3. Optionally sign in with Apple or your email address to back up and sync. You can skip this and do it later in Settings.

Log a drink

• Coffee or Tea: tap the big button on Today. It logs your usual amount right now.
• Other drinks: tap More drinks and pick from the built-in list, your favourites or your own drinks.
• Packaged drinks: tap Scan and point the camera at the barcode.
• Your own drink: tap Custom, enter the name, size and caffeine in mg.
• Earlier drinks: drag the time bar in the log sheet to when you had it.
• Without opening the app: use the home or Lock Screen widget, the Control Center button, Siri ("Log a coffee with Adenal", "Going to bed in Adenal") or your Apple Watch.

To change a drink, open History and tap it; swipe left to delete it.

Record sleep

All of this is in the Sleep tab.

• Going to bed: tap Going to bed when you lie down. This is not the moment you fall asleep, and Adenal keeps the two apart.
• Waking up: tap I'm up in the morning, then set when you fell asleep and save the night.
• Forgot to tap? Tap Record sleep and drag the handles on the timeline for went to bed, fell asleep and woke up.
• Naps: tap Record a nap and drag its start and end.
• Detected sleep: when your iPhone lay still for a long time, Adenal suggests it as sleep in the Sleep tab. Tap Confirm, Adjust or Not sleep.
• Sleepiness: log how sleepy you feel on a scale from wide awake to fighting sleep, whenever you like.

Read Today

• The curve shows the caffeine in your body now and projected to tomorrow morning.
• Safe to sleep is when your level falls below your sleep line (50 mg unless you change it).
• Last coffee is the latest time a standard cup still leaves you under the line at bedtime.

Insights

After 14 recorded nights, Insights compares nights with little and with more caffeine at bedtime: how long you slept, how long it took to fall asleep, how you rated the night and how sleepy you felt. A weekly summary and streaks show how your habits change.

Adjust to your body

• Caffeine sensitivity (Settings): fast (3-hour half-life), normal (5 hours), slow (7 hours) or custom.
• Limits: your sleep line, daily limit (400 mg by default) and the warning level for a single strong drink.
• Notifications: a reminder before your last-coffee cutoff, coffee-nap tips and a morning prompt to confirm detected sleep. At most three a day.

Your data

• Export: Settings → Account → Export my data.
• Delete: Settings → Privacy → Withdraw consent and delete all data, or delete your account on this website.

Questions? See the FAQ or write to support@aralel.com.