Dr. Matt Walker

Now, in a subsequent episode, we'll go into great detail as to how caffeine works, its mechanisms, why it is sleep disruptive, and why, in fact, I've even perhaps changed my mind on caffeine and its benefits.

But it also does have significant detriments to your sleep.

So the rule of thumb here would be

Try to cut yourself off from caffeine probably at least 10 or so hours before you expect to go to bed.

And you can just calculate back, calculate that.

And try to limit it.

So the dose and the timing make the poison.

Cut yourself off after maybe two or three cups of coffee.

And then that timing component, count yourself back, cut yourself off.

Decaffeinated coffee, not too bad if you find the right thing to, if you need that fix.

Alcohol is probably one of the most misunderstood sleep aids in quotes that there is.

It is no sleep aid at all.

Now, if I didn't understand what I know about alcohol and sleep, I would think that too, which is when I have a nightcap just before bed or two, even though I don't wear them,

I may actually just fall asleep very easily.

It feels like I stay asleep very soundly across the night.

So it's a great sleep aid and it really helps me.

There are at least, I would say, three issues with alcohol.

The first is that alcohol is in a class of drugs that we call the sedatives.

And sedation is not sleep.

But when you take on board alcohol in the evening, you mistake the former for the latter, and you think it helps you fall asleep.