Andrew Huberman· PhD
2) >100mg caffeine after 4pm
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We can't find evidence that holds up here. Proponents are reasoning from mechanism or analogy rather than direct human data, and the most credible skeptics raise objections we can't dismiss.
2) >100mg caffeine after 4pm
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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.
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really try and avoid any caffeine, certainly avoid drinking more than a hundred milligrams of caffeine after 4:00 p.m. and probably even better to limit your last caffeine intake to 3:00 p.m. or even 2:00 p.m.
However, there are terrific data, Matt Walker and I talked about this, and there are more and more papers all the time that point to the fact that caffeine intake late in the day, after 4:00 p.m. that is, can really disrupt the architecture of your sleep.
If you go to sleep at 1 am, you'll still have 100 mg of caffeine running through you. That will wreck your sleep.