Andrew Huberman· PhD
First of all, be careful about ingesting too much caffeine throughout the middle of the day.
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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.
First of all, be careful about ingesting too much caffeine throughout the middle of the day.
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the depth and quality of that sleep is disrupted by consuming caffeine in the afternoon.
And that is, the caffeine ingested in the afternoon-- for most everybody, let's say for 95-plus percent of people-- disrupts the architecture and quality of their nighttime sleep.
a cautionary note don't drink caffeine too late in the day past 2 p.m it can really start to impede uh your sleep at night even if you can fall asleep at night the architecture of that sleep is not going to be great if you're ingesting caffeine in the preceding eight to ten and even 12 hours
it keeps you out of that deep deep sleep and it puts you into a more shallow state of nonrapid ey movement sleep and when you are in this shallow State it's a easier for you to be woken up but be and I think more of the problem it's hard harder for you to fall back asleep because your brain doesn't necessarily want to go back down into that deep sleep
I would prefer you not to be having that caffeine in the afternoon based on how early you go to sleep
the amount of deep sleep that they have is compromised in fact it can drop your deep sleep by up to 20%
I'm very sensitive to caffeine um so I I'm not one of those people could do like espresso at night so I just don't do caffeine past like 12 or two for me because it just I feel like it stays in my system and I can see my my numbers change
there was a study by a good colleague of mine at the university of surrey in england called dirk young dyke published many years ago and they were actually dosing people with caffeine at seven o'clock in the morning and they could still pick up in the signal of subsequent deep electrical sleep that following night a reduction in the quality of that deep sleep
if you give someone a standard dose of one cup of coffee in the evening, 200 milligrams of caffeine, the amount of deep sleep that they have is reduced by 20%.