Dr. Matthew Walker

What is there to know about sleep and caffeine?

What is there to know about sleep and caffeine?

Probably, I think most people now, through idiots like me, understand some of its temporal dynamics. What I mean by that is its half-life. Caffeine has a half-life of about five to six hours, which means after about five to six hours, 50% of that is still in your brain. which means it has a quarter life of 10 to 12 hours for the average person.

Probably, I think most people now, through idiots like me, understand some of its temporal dynamics. What I mean by that is its half-life. Caffeine has a half-life of about five to six hours, which means after about five to six hours, 50% of that is still in your brain. which means it has a quarter life of 10 to 12 hours for the average person.

Probably, I think most people now, through idiots like me, understand some of its temporal dynamics. What I mean by that is its half-life. Caffeine has a half-life of about five to six hours, which means after about five to six hours, 50% of that is still in your brain. which means it has a quarter life of 10 to 12 hours for the average person.

So drink a cup of coffee at midday, perhaps a quarter of that caffeine is still in your brain at midnight. It's highly dependent, however, on your sensitivity, which is determined by a specific enzyme. That enzyme is what we call a cytochrome P450. It's a liver enzyme, and it's a variant on a gene that's called the CYP1A2 gene, which is just, you know,

So drink a cup of coffee at midday, perhaps a quarter of that caffeine is still in your brain at midnight. It's highly dependent, however, on your sensitivity, which is determined by a specific enzyme. That enzyme is what we call a cytochrome P450. It's a liver enzyme, and it's a variant on a gene that's called the CYP1A2 gene, which is just, you know,

So drink a cup of coffee at midday, perhaps a quarter of that caffeine is still in your brain at midnight. It's highly dependent, however, on your sensitivity, which is determined by a specific enzyme. That enzyme is what we call a cytochrome P450. It's a liver enzyme, and it's a variant on a gene that's called the CYP1A2 gene, which is just, you know,

word spaghetti at this point, word salad, but simply variations in that gene means that you are either quick at clearing the caffeine or slow. And everyone knows what type that they are. And I'm pretty slow too. I am a caffeine sensitive individual, but nevertheless, just keep that in mind that in terms of caffeine, having that temporal dynamic and

word spaghetti at this point, word salad, but simply variations in that gene means that you are either quick at clearing the caffeine or slow. And everyone knows what type that they are. And I'm pretty slow too. I am a caffeine sensitive individual, but nevertheless, just keep that in mind that in terms of caffeine, having that temporal dynamic and

word spaghetti at this point, word salad, but simply variations in that gene means that you are either quick at clearing the caffeine or slow. And everyone knows what type that they are. And I'm pretty slow too. I am a caffeine sensitive individual, but nevertheless, just keep that in mind that in terms of caffeine, having that temporal dynamic and

I would say the dose and the timing make the poison. Try to cut yourself off after about probably four cups of coffee maximum. Three is probably really where I would draw the line. But again, it depends on your sensitivity.

I would say the dose and the timing make the poison. Try to cut yourself off after about probably four cups of coffee maximum. Three is probably really where I would draw the line. But again, it depends on your sensitivity.

I would say the dose and the timing make the poison. Try to cut yourself off after about probably four cups of coffee maximum. Three is probably really where I would draw the line. But again, it depends on your sensitivity.

That's not where it stops though, because even if you're one of those individuals that says, look, I can have two espressos after dinner and I fall asleep fine and I stay asleep. That may be true, but the caffeine will actually keep you out of the deeper stages of sleep. And we did some studies where we gave you 200 milligrams of caffeine, which is a hefty drip.

That's not where it stops though, because even if you're one of those individuals that says, look, I can have two espressos after dinner and I fall asleep fine and I stay asleep. That may be true, but the caffeine will actually keep you out of the deeper stages of sleep. And we did some studies where we gave you 200 milligrams of caffeine, which is a hefty drip.

That's not where it stops though, because even if you're one of those individuals that says, look, I can have two espressos after dinner and I fall asleep fine and I stay asleep. That may be true, but the caffeine will actually keep you out of the deeper stages of sleep. And we did some studies where we gave you 200 milligrams of caffeine, which is a hefty drip.

Sort of, yeah, cup of coffee after dinner. And that robbed you of about 15 to 22% of your deep sleep. And to do that, I would have to add about 12 years to your life. So I could age you by a decade in terms of your deep sleep quality by just having two espressos after dinner. The other thing about caffeine is that it will fragment your sleep. So it will litter your sleep with these awakenings.

Sort of, yeah, cup of coffee after dinner. And that robbed you of about 15 to 22% of your deep sleep. And to do that, I would have to add about 12 years to your life. So I could age you by a decade in terms of your deep sleep quality by just having two espressos after dinner. The other thing about caffeine is that it will fragment your sleep. So it will litter your sleep with these awakenings.

Sort of, yeah, cup of coffee after dinner. And that robbed you of about 15 to 22% of your deep sleep. And to do that, I would have to add about 12 years to your life. So I could age you by a decade in terms of your deep sleep quality by just having two espressos after dinner. The other thing about caffeine is that it will fragment your sleep. So it will litter your sleep with these awakenings.