Sleep Expert REVEALS How Caffeine DESTROYS Your Sleep, Focus & Productivity | Matthew Walker

Sleep is one of the most undervalued components of our health, yet neglecting it can have devastating consequences. In this episode, I talk to world-leading sleep researcher, author of the international best-selling book ‘Why We Sleep’ and Professor of Neuroscience and Psychology, Matthew Walker. We discuss everything you ever needed to know about sleep. Matthew explains how sleep can enhance athletic performance and decrease risk of injury and reveals just how much caffeine consumption can impact sleep. We explore the reasons behind the current global sleep-loss epidemic and how sleep deprivation can affect every aspect of our health – from our blood sugar levels and our risk of heart attack to our mental health. Finally, we discuss alcohol’s impact on sleep and the staggering financial costs associated with lost sleep. Matthew also shares what he has changed in his own life since starting his research. This is an invaluable conversation – I hope you enjoy it!

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DISCLAIMER: The content in the podcast and on this webpage is not intended to constitute or be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.

[genuinetrueblue]

I quit caffeine exactly 3 weeks ago. Last night was the first time in a long time that I slept 8 hours

[The_New_Abnormal_World_Order]

I'm on day 2 off caffeine. I've been addicted since I was 8 years old, so that's 30 years. I tried reducing in the past and it didn't work, cold turkey is the only way! I'm really doing it this time!!

[lilytea]

0:53: ☕ Caffeine is a significant sleep disruptor and can make it harder for your biological clock to readjust.
11:49: 💤 Sleep is the foundation for good health, more important than diet and exercise.
46:43: 💤 Sleep plays a role in mental health and lack of sleep can increase the risk of problems.
23:10: 💤 Lack of sleep is a major public health challenge that shortens life expectancy.
34:48: 💤 The speaker emphasizes the importance of sleep and real-life experiences in making recommendations for health.
57:18: 💤 Maintaining a regular sleep schedule, keeping the bedroom cool, and avoiding exposure to blue light before bed are key factors for a good night's sleep.
1:08:39: 🛏 Sleep deprivation affects appetite hormones, leading to increased hunger and decreased satiety.
1:19:56: 📚 Many things that used to be part of community support are now outsourced to the medical system due to the dissipation of community and the increase in technology.
1:31:34: 🌟 The speaker shares how making intentional choices has been transformational for him.
1:42:57: 💡 Understanding the progression of chronic illness and having a progress partner are important for managing health.
1:53:53: 👥 Different people play different roles in our lives, including friends and health goals.
2:05:55: 🏥 The medical system is the only place where budget is allocated for the missing aspect of society.
2:16:33: ! Facebook groups can provide a supportive community where people help each other and boost each other's health.
Recap by Tammy AI

[BlackPearlMona]

If you drink a cup of coffee at 12 pm, quarter of the caffeine will be in your blood at 12 am to disturb your sleep 😴💤" Matthew Walker

[KT-kqtj]

Great interview.

I think the 5th pillar should be exposure to sunlight (i.e., dawn, dusk and midday light) to synch/entrain to the natural rhythms.

Perhaps the 6th pillar could be respiration….

A better word for physical activity is movement.

[bigpicturegains]

The second conversation about importance of community and support from others snuck in at the end of the sleep one is just as important!

[anka]

I actually felt asleep during the podcast and I found that my deep sleep was significantly improved ❤

[stevealt]

Even having 1 cup 1 teaspoon of instant regular coffee at 9 in the morning. Its still in my system at 10 at night at 17mg. For non rem deep sleep (that cleans your brain) to be long, there needs to be zero caffeine in your system.

[BNJMN]

Caffeine is fun one morning a week or whatever. But addiction to it will cause more pain than gain, simple as that

[notall]

What a brilliant conversation. Thank you

[moin]

Thank you so much, yes, I really enjoyed it. Key sentence for me (knowing a lot about caffeine already) at 1:11:08 Matthew Walker, "We didn't necessarily evolve to be medicated with caffeine". Brilliant! Made my day. I am giving up coffee and it is physically more challenging than giving up smoking or alcoholic drinks, as far as I am concerned. Mentally different, because so many things change in the body, as if the entire brain structure got a reset. Back to normal, I guess.

[CSSdelvzy]

I'm also a squash fan and my clubs pennant doesn't start till 7pm, sometimes you play last and it's 9pm when you're getting on court, I've quit coffee 2 weeks ago and I haven't felt this good in years, I knew I could never sleep.. but I didn't realise it was my coffee intake until I got very sick and didn't drink coffee for 4 days

[carolinemarie]

So far today, only 1 cup of green tea. Ive been a huge coffee drinker for so long. So far so good today. Drinking caffeine free tea to stay warm.

[CMo-dtvw]

I have a refreshed sense of hope for our Healthcare systems after listening to this conversation. I respect the work you both do towards a more balanced approach based care system and understanding.

[tiararoxeanne]

The longer I listen to this podcast the more I appreciate the work done by doctors, nurses, and other medical professional. The work burden is tremendous. You're doing God's works on earth. May God bless you all.

[Golgibaby]

A book about caffeine and the eye opening insidiousness would be worthwhile.

[michaelmorrison]

it's good and bad, moderation is imperative.

[leeretaschen]

I drink the equivalent of one cup of cold brew coffee every morning. I don’t consume any caffeine after 10 AM. outside of that, I only drink water or the occasional glass of whiskey, The vast majority of any caffeine in my system has been metabolized by bedtime. They are various studies that show the benefits, as well as the drawbacks of coffee and caffeine. Like many things (not all) that experts tout as bad for you, moderation is the key with coffee & caffeine.

[plutoplatters]

I like hearing Matthew say " I LOVE decaf coffee" One NEVER hears this! Decades ago it was AWFUL. Today you can't tell the difference. Several times in the past years I've given it to others that had NO idea and they liked it ! Some of those times It was a mistake on my part not a "trap" .

[pickitupgolf]

Such a timeley post, looking forward to watching this!

I believe caffeine is the problem for my heart palpatitations. Despite a few latest reports suggesting it might not be the problem, I suspect it is.