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MW

Matthew Walker

05/01/25

@ Peter H. Diamandis

Be mindful of alcohol and caffeine consumption; try to avoid caffeine at least 12 hours before bedtime to improve sleep quality.

Video

PH

Sleep Scientist: This Is What Poor Sleep Really Does to Your Body and Brain w/ Matt Walker | #167

@ Peter H. Diamandis

Sleep Scientist: This Is What Poor Sleep Really Does to Your Body and Brain w/ Matt Walker | #167

05/01/25

Related Takeaways

MW

Matthew Walker

04/17/24

@ Andrew Huberman

Caffeine should be consumed with caution; it's best to limit intake to about three cups a day and avoid it 10 to 12 hours before bedtime, depending on individual sensitivity.

MW

Matthew Walker

03/22/21

@ Dr Rangan Chatterjee

If you consume caffeine before noon, it can improve your sleep quality significantly.

AH

Andrew Huberman

04/17/24

@ Andrew Huberman

Caffeine can disrupt sleep quality, so it's important to time caffeine intake appropriately to avoid negative effects on sleep.

AH

Andrew Huberman Cast

04/17/24

@ Andrew Huberman

Delaying caffeine intake by 90 to 120 minutes after waking can help offset afternoon crashes and improve nighttime sleep quality.

MW

Matthew Walker

03/22/21

@ Dr Rangan Chatterjee

Tea also contains caffeine and can similarly affect sleep quality, so it's important to be mindful of its consumption.

MW

Matthew Walker

03/22/21

@ Dr Rangan Chatterjee

Even if someone claims they can drink coffee in the evening and still sleep well, studies show that caffeine can still negatively affect deep sleep quality.

MW

Matthew Walker

03/22/21

@ Dr Rangan Chatterjee

I recommend enjoying caffeine before noon, as having it later can negatively impact your sleep.

MW

Matthew Walker

04/17/24

@ Andrew Huberman

To assess the quality of your sleep, consider abstaining from caffeine for two weeks and then evaluate how you feel in the morning without it.

MW

Matthew Walker

04/17/24

@ Andrew Huberman

Delaying caffeine intake after waking can help clear adenosine, which builds up during sleep, rather than blocking adenosine receptors immediately with caffeine.