#1 Sleep Expert: "Even A Little Caffeine Does This To Your Brain & Body!" | Matthew Walker
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- čas přidán 15. 05. 2024
- Today’s guest is world-leading sleep researcher, author of the international best-selling book ‘Why We Sleep’ and Professor of Neuroscience and Psychology, Matthew Walker.
Matthew shares research on the effects of caffeine on our sleep.
Caffeine is a sleep disruptor, and just one dose of caffeine in the evening can decrease the amount of deep sleep by 20%
Caffeine has a half-life of around 6-7 hours, but a quarter-life of around 12 hours. If you have a cup of coffee at noon, a quarter of that caffeine can still be circulating around your brain at midnight.
We often don’t think about the implications of our caffeine consumption - but consuming our caffeine before noon, or switching to decaffeinated drinks, could have benefits for the quality of our sleep.
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I get terrible sleep, so I tried quitting coffee for 3 weeks. I still got the same terrible sleep. The only difference was, now my day was also ruined 😔
@Saul Goodman Ah, thank you. I had a headache for the first 2-3 days. And then I just felt my normal fatigue for the next few weeks. I lift weights on a regular basis, but without coffee, I lack concentration. I have awful ADD, so I find weightlifting tedious and boring. Coffee is a mood booster for me. I drink it to help with my mental focus, fatigue, and social anxiety 😊
you might have a sleep/wake schedule thats not aligned to your chrono type.
@@ultrakwonStart your day with some stretching exercises and a big glass of water. Wakes your body up. Try and drink lots of water throughout the day and replace the weights with calisthenics. Your body will thank you for it. I still have the odd coffee socially as a treat. It's all good. Take a look at your diet too. Intermittent fasting really helps me with reagrds to mental focus and energy levels. Certain foods can make you lethargic, so listen to your body more. Good luck
Lmfaooo
@@guymulry6168 switch weights to calisthenics? Boy you've gone mad
Coffee was ruining my life. I lost my wife, kids, and parents from my addiction. Started off drinking a coffee 2 creams and 2 sugars. Had my first black coffee a couple months after and it was downhill from there. Once you go black you never go black as they say. I hit rock bottom when I got caught eating pure dunkins coffee powder from the back of my local dunkins and I got arrested and made channel 10 news that evening. I’m not 2 weeks sober and feeling better everyday. I hope you guys learn from my story
Comedian.
😂😂👌
hahahahahaha ffs man
😂
😂
I took about 5 months off of caffeine after drinking about 500mg a day and after about a week of withdrawals I started to feel incredible. Less anxiety, less jittery, more peaceful... the sleep is so much better. Consistent energy throughout the day. Digestion is consistent. Don't wake up feeling like absolute $#@!&#. I highly recommend!
I’m a week in right now and I’m starting to get to the incline in my mood and emotional stability. Sleep is still meh but even if I sleep 4 hours I still feel better than before
If it's so great why did you go back?
@@todalio9238 haha so true, hey want some cocaine at 11am in the work canteen?? people need to take caffeine serious for the drug it is
LMAO that's 5 cups of coffee dude, what the heck. you were doing something weird and unhealthy, then you stopped and started doing something healthy.
Thanks. I will start today. Let's see what happens!
I’ve not drank coffee for 3 days now. I was drinking one large Starbucks per day in the morning. Bro, last night I had a full, deep, blackout sleep that I’ve not had since I was like 15. It was incredible.
Same experience for me every time I come off caffeine
The video said it was a problem when drank at evening wasn’t it? That’s what I understood.
@Oscar Durán yes, more so, but he said the quarter-life of caffeine is 12 hours, so there's still some caffeine in your system if you drink in the morning.
I've found I only sleep deepest, like Andrew said, after 48 hours with no caffeine, personally. I've gone through the withdrawal and tried it many, many times.
But I've also found that I also sleep quite deeply if I have less than 200mg caffeine first thing in the morning, which turns out to be about 16 hrs before I go to bed. 1 strong cup of coffee.
But he did also hint that some people have a faster caffeine metabolism and might suffer the affects less.
@@PaperGrape greetings from another coffee lover. I just had a bomb cup right now haha. Cheers!
@@PaperGrape I’ve only experienced a real withdrawal once which. I remember being overly reactive at every comment. Like someone getting off cigarettes. But other than that time who knows why I’ve had no trouble not having a cup for a couple of days. Maybe I’m having better coffee. I just bought a blend that smells just like a barn and it tastes amazing haha. As you can tell I’m super caffeinated.
I've never been addicted to caffeine, but I just miss the ritual of chopping it up with a razor blade and snorting it off the coffee table.
I liquefy it and inject it into my eyeballs with a needle.
I never much liked caffeine, just not my thing. I just use it few times a day to avoid the emotional collapse & raging pain that happens when I try to get off it.
🤣 🤣🤣. This comment made my day.
....wait hol up 🤔
Yall not on the IV yet?
So after listening to this, I gave up my coffee at 4 pm. The result was immediate. I no longer woke up in the middle of the night or early morning!!! I started to sleep through till morning getting my 7 hours sleep. That dramatically changed my productivity. I am nearly 80 years old. Thank you Dr Walker
wow. You couldn't figure this out in 80 years.Gives me hope that I still have a chance, I'm not the dumbest fool in the world.
$79.99 Yrs old?
oh god saw the two other replies you got... unlucky. noise apart figuring out caffeine science on internet by 80 is wow :)
@@nixyf1948 caffeine science on internet? Where?
Very happy that it worked out for you! 🙏
Sleep quality aside, I noticed that drinking coffee most of the times triggers a feeling of anxiety within me. Especially if I have to deal with multiple tasks which require planning and concentration, my brain starts jumping all over the place. I'd rather feel calm and even somewhat tired, but at least I can still do stuff futher without this anxiety.
Me too! No one ever seems to know what I’m talking about when I try to explain this.
This is totally true. I usually drink 3-6 coffees a day in work and it totally messed with my concentration. I've been cutting back to one in the morning , I'm sleeping better, not using sleep aids and my focus is much better
one per day is perfect
damn thats tough *sips coffee*
lol
Lmao same 😂
Yeah, I’m sipping coffee now as I watch this. You called it!🤣
Damn, that's tough. *Sips monster*
Literally me rn.
I wear an Oura ring to track my sleep and have stopped my daily morning espresso. I've seen no noticable difference in my deep or REM sleep. So for me it would seem one cup a day in the morning, but not immediately after waking does not affect my sleep. What DOES affect my sleep in a big way is sharing a bed! Even our super king bed with expensive mattress, I still feel my wife moving around, I'm also woken by her snoring, talking even singing in her sleep!!! Plus her getting up to use the bathroom! Here's my tip, get rid of your wife or convince her to sleep in another room and enjoy your coffee and indeed life again!!
'Get rid of your wife' Hahaha
Comment of the day, classic ;)
I LOVE your change of pace😂
Lol
Why tf are people tracking their sleep with smart devices
I quit caffeine a couple of years ago. Had a headache for about a week, but it was definitely worth it. I always believed that I had insomnia, because I always had trouble getting to sleep and staying asleep. I thought I couldn't function without caffeine, but I was wrong. My sleep is great now, and I feel ten years younger.
Drinking coffee to wake up after a poor night's sleep caused by coffee is like drinking alcohol to get rid of a hangover. It might be a temporary fix, but you'll end up paying dearly for it
Another benefit is that if I ever genuinely need caffeine, such as if I feel drowsy on a long drive or something, it has a really strong effect on me because I have no tolerance to it. A can of Coke is like an energy drink to me.
Quiting caffeine has to be difficult as hell.
It's such a daily pleasure, when I take muh morning coffee. Most people can't stop it.
@@quxantipe It was nothing more than a slight nagging headache for me, which lasted about a week. Ibuprofen took care of it, but I was able to just ignore it most of of time. I was expecting it to be way harder than it was.
Thank you for the post. Very helpful information
I think I am at the end of my headache period now. I switched to black tea not sure it is a good choice tho
A can of coke is more dangerous than a cup of coffee.
“Inspiration is not enough, you need to take action” lmao so well said and so obvious yet for years this has flown over my head
I've cut out caffeine in the last few weeks. Caffeine withdrawal is awful, but once passed I noticed my sleep improved markedly and I started dreaming again. I'm starting to look forward to sleeping because I know I will dream.
I had to learn the hard way too. First time I quit I went cold turkey and I felt absolutely terrible. Very debilitating... If you ever get back on caffeine again and want to give it up again, don't go cold turkey. Taper it down. I will generally taper down as follows (each stage 3 days): 1 cup per day (from my usual 2 cups), then 1/2 cup per day, then black tea, then green tea. You will not have caffeine withdrawal if you taper down.
That's what i was going to say. Do a taper.
I drink about 1/2 - 1 cup each weekday morning. I've never stopped dreaming or remembering most of my dreams. But I'm clear that my overall sleep is not as good as it was when I wasn't drinking coffee. I may experiment with decaf.
I quit three days ago and my dreams are quite vivid as well. They also feel very long, instead of the end of dreams I’m used to.
Much of this is the type of coffee you're drinking. Cheap coffee (i.e. Folgers, McDonald's) has so much other chemical crap in it the withdrawal will be worse. I drink half decaf, half regular coffee (beans) from Level Ground and when I go off coffee I only get mild withdrawal symptoms for a day or so, unlike when we were drinking the cheap stuff. Unfortunately its taken a few goes to get off the addiction. I'm on try number 3 😁
Has been 11 months since my last cop of coffee and i can say this, Sleep hasn't improved much just by quitting caffeine. But anxiety is no way near as high as before. The thing that's really messes up the sleep in my opinion is the phone and tv, When i started to turn off everything 1 hour before sleep, i sleep a whole lot better! But quitting caffeine has been really good for me too. By brain felt like it was covered in cotton for the first couple of weeks. Felt really good. Won't go back to it again. It's not worth it 😉
Glad you said that. I had severe anxiety and had to quit caffeine as even half a cup would give me a panic attack. Quitting did nothing to improve my sleep, but in the months to come my anxiety toned down significantly. 6 and a half years later I drank my first espresso, which quickly escalated to a habit of 5-6 doubles per day, and again my sleep remained the same as it was without coffee. Waking early and not getting more than 5-6 hours a night, story of my life. Fast forward 3 months, I decided to reduce it to 1 cup at 6am. This went on for a month, with the same result, 5 hours and early waking. My conclusion is that I am totally unaffected by caffeine apart from the anxiety bit and I am extra careful with that. 45yrs old migraine sufferer, doing heavy weight training early morning 365 days a year. By the way migraine is better when I am having caffeine.
@@vatosgym have you tried lowcarb for migraines? Or exogenous ketones? I cant remember who said it but some migraines are caused by energy imbalances in the brain so in theory ketones solve that.i had i migrane here and there and low carb in the first week worsened but then completely got rid of them
@@harishujic3502 I am strict ketovore, my channel is actually dedicated to it. I combine extremely low carb with long fasts, sometimes 72h but currently eating every other day - 40h fast and 8h feasting window. Migraine is better but not how it should be, unfortunately...
@@vatosgym oh sorry shouldve looked at your channel before commenting 😅 hope you find a solution soon 👍
@@harishujic3502 Thank you so much! 🙏👊🏼😀
Very glad to see coffee not being demonized completely here but rather understood. Timing and moderation are key.
Forget sleep, a while ago I realized coffee can give some users a sense of impending doom on the caffeine come down, and it all clicked. I quit and I've been feeling much better. If you already suffer from anxiety, at least give it a try. It had a huge effect on me personally.
Thank u. I think this is what I get I'm gona try to quit
I like coffee. I've temporarily quit a few times. The best part about quitting coffee is that first cup when you decide to drink it again, whoa buddy now that's good shit! I may just quit for a month just so I can chase that dragon.
Haha exactly. Quit it every once in a while so it works again
Yeah its a constant battle 😂😂
Same with smoking weed that first joint after a break
@@jacklavan2561 I haven't smoked weed since April 2004.
@@jacklavan2561 ever since I discovered vaping weed with lavender, I will never go back to smoking a joint again
I've been on and off caffeine for 20 years and based on my exerience, it comes down to why and when you drink it. People associate it with waking up in the morning, so when 1 cup doesn't have an effect, you take another cup.
That's the issue i had so i quit drinking coffee in the morning before work. It only stressed me out because coffee didn't help my lack of sleep. You all know that feeling with caffeine that it wakes up your mind, but your body feels heavy from the lack of sleep the night before and coffee doesn't have effect on your body, only mind. So everything is out of balance and just get irritable.
Vyno
Your body issue literally sounds like you're chronically low on electrolytes (sodium is an electrolyte for your brain, but calcium/magnesium/vitamin D are electrolytes for your body)
I've been away from caffeine for 13 months now. My sleep hasn't improved much, however my daily energy is greater than when I was consuming caffeine. I'm also alot more positive feeling during the day. I honestly cannot imagine going back at this point.
Remember caffeine is present in many other things like tea, green tea, chocolate etc. If sleep still doesn't improve, better look at other options. If your sleep is already decent quality, there's no need to think about it much.
I have the problem of sleeping too much since childhood. Although I did very well in education, I struggle with daily job because of my sleeping habit. And caffeine really saved me. I drink 8 Oz of coffee in the morning and have a work out then went to work, and this really regulated my daily routine and too-much-sleep habit.
Caffeine was opening the door to intense panic attacks for me...because of this im now 17 days free of it..and honestly I feel great...I'm no longer groggy in the morning and I sleep much better.
I remember my first panic attack, ended in the hospital and fainted thinking I was going to die from the strong hearth palpitations, what I did not realize was that it was triggered a large cup of strong coffee a co worker gave me that morning.
@@hectorfuji Try having that and having THC kicking at the same time. Not a fun experience...
@@Whoisitthatknowsyourthinking omg I used to be able to handle this combination but now it just makes me feel like a heart attack is on its way any second lol not fun at all
@@funkmastanicky3885 Fight or flight response kicks in. You notice you are unable to yawn, mind starts racing and you start to convice yourself that cardiac arrest is imminent. You feel tightness over your heart so in a panic you constantly check your pulse and check for your own heart beat. At this point things can spiral really fast because you are overwhelmed by the sudden sensation and shock realization that you are about to lose control and you are alone or don't want to embarrasse yourself in front of company. You need to make sure you are well rested and plenty hydrated, also make sure you aren't mad or in a bad mood before doing it. Those "heart palps " you think your having are actually just the muscles in your ribs and chest cramping and can feel 100x more exaggerated when your body is releasing fight or flight chemicals into your blood stream along with THC and Caffeine. Caffeine is the culprit. Your bodies doing a perfectly normal thing and it's actually good because everything is functionally sound. Your not in any danger of have a heart attack , takes a shit ton of crazy abuse to do that.
@@Whoisitthatknowsyourthinking I've also found that either chewing or slowly inhaling Pepper helps me immensely. Something about the terpene found in peppercorn is awesome for counteracting THC related anxiety
It's starts with coffee and pretty soon you're craving English breakfast tea with a biscuit..
'things english say'...
@@wildec2 - Dude, English breakfast is awesome. And I'm not British.
Go with herbal tea instead (no black tea).
I have 10 coffee shops/ cafe's in our small downtown area, i'm shocked that there's so many of them even when i drank 1 coffee per day.
Not that i've stopped i save so much money not grabbing the other items in the cafe', the empanadas, the croissants, the danish, the ''healthy vegan snack'' or sweet.....
I live too close to downtown , so it's been so easy - but it's all mental to stop. I stopped coffee and there's no longer little blurry demons enticing me to spend money and get poor sleep
@@poom641 When you see some coffee shops open all evening, now that's getting tacky, really tacky.
After drinking coffee for 20 years plus and all of a sudden I start getting anxiety from it and couldn't believe it so I started to go without coffee for initially 1 week and felt good but couldn't convince myself and started drinking coffee again and suffered tightness in my chest and anxiety again and finally I believe it was the coffee. So now totally quit coffee and fine.
I’m currently detoxing from my 30 year plus coffee addiction. I’m three months and one week in and I don’t feel a need to coffee or caffeine laced drinks. I’ve suffered from poor sleep because of PTSD for decades. But with the caffeine out of my system I still suffer from too little sleep but the sleep I do get is far more restorative. Thank you for this video and the insight. It’s reinforced what I’ve already discovered on my own. Keep up the good work
I quit coffee and the only thing I miss is the ritual of making a cup of coffee in the morning
💯
Yup! but I make teechino, a coffee replacement so I can use my expensive French press...🤣🤣🤣
Went a year and relapsed during covid smh im back to 2 months. Never again
Have decaf :)
Did you use a substitute?
I drink it in the morning and sleep well at night. I think it makes a huge difference if you drink 1 cup a day or 3-5 like a lot of people do. Everything in moderation my friends.
Exactly what I came to say, I used to be in the army and everyone lives off of hate, monsters/rip-it’s, and tobacco of some sort and since getting out all I take is a 100mg caffeine pull in the morning before work and I’m typically good the rest of the day, weekends I typically get enough sleep to where I don’t need it so it gives my adrenals a small break hopefully
@D B nah everything with moderation
Lucky you. I could never just drink one cup in the morning because come the afternoon and I'm withdrawing and need a second dose. I had to just quit completely in my case. Different strokes for different folks.
I've read the book of Matthew Walker. And he said one cup of tea or coffee after waking up is alright but not more. The reason for that is the halftime of caffeine which Walker also talks about in this video. The halftime of caffeine is around 7 hours. So after 14 hours the caffeine in your body is completely gone. So if you wake up at 7 am and go to bed 11 pm there are 16 hours in between. So the latest time for your tea or coffee would be 9 am.
@@CraigoZ21 you realise that isn't how half-life works right? It means that it halves every 7 hours. So it goes 7 hours: 1/2, 14 hours 1/4, 21 hours 1/8. If youre having just 1 cup a day, it will still build up from the caffeine not cleared from the previous day.
Just seeing how Matthieu Walker is calm and collected says everything
I went from 1 coffee in the morning to zero and I slept almost all weekend it was scary how I had no idea I was even sleep deprived. I delved into green tea for a bit after but every time I quit I just felt so much better. No caffeine was always better than any amount of caffeine. My anxiety was gone as well. If I haven't had enough sleep one day, drinking anything with caffeine NEVER makes me feel better. All that happens is I'm still sleepy but now I'm also jittery and unable to focus. So caffeine serves zero actual benefits to me. I may be in the category of "high sensitivity" though.
Do you think you have become more sensitive to caffein as time went by? Or was it more of an unawareness of possible sensitivity due to ignorance of caffein impact?
I think in my case I might have been stimulating my usually active lifestyle with strong green tea and I might have fatigued my adrenals through green tea (lol!) as recovery had become lackluster and it seemed to have also piled up to overtraining symptoms!
After 1,5 weeks of abstaining I noticed overall better sleep, longer sleep just like you described.
Then trying to drink just a small cup in the morning still had effects on my sleep, heart palpatation and insomnia. I've gotten sick in the meantime so it could have been related to that.
Now I am currently testing if I actually am quite sensitive to caffein or if that was just a phase.
It would kinda piss me off to say goodbye to green tea because of its other benefits but I might have to and find alternative nature provides.
Same here. Even after decaf, I still feel the difference.
Same here, I've stopped now for 3 days, and Ive just slept and slept. Day four I feel like I have more energy than if I'd drank coffee but without feeling on edge. I got this new feeling which feels like "Why would I want to drink coffee, its gonna make me feel worse"... I'm wishing I'd done this years ago, oh well. long may it last!
After chugging down energy drinks, multiple cups of coffee and soda, I quit coffee and caffeinated drinks altogether in January. Haven't looked back. Yeah, I might have the occasional cup in family gatherings if necessary, but damn I don't miss the trembling, stomach issues and inability to sleep... or to dream while sleeping!
Do you recall your dreams better after quitting caffeine?
@@Miguel-dg7ql Yes! I did not drink coffee during high school at all, I started drinking it only a year or two later. In high school, I saw dreams daily (or nightly, should I say). Then I worked for a few years and started uni, and I can recall only a few dreams per month from that period. Now it has returned to the same situation as it was in high school.
So TL;DR- yes.
@@BottleofDreamswastaken That is very good news :D
I had a seizure on the scaffolding at work unexpectedly, turns out 4-6 cans of monster a day plus 1 or 2 coffees sprinkled in ain't that good for you long term 😂. I just drink water now or fruit juice .
@@lmaoparkes3199 Yeah I'm pretty sure of that too! 😅
I ween down to a quarter of a cup then nothing for days, little to no headache. I give my adrenals a chance to recover. Anxiety diminishes greatly. There are just some activities such as exercise where coffee's ability to motivate is missed.
I have been an obsessive coffee lover for 40 odd years but decided to stop coffee about a month ago. No painful withdrawal or cravings. Really easy giving up and haven’t missed it in the slightest. In fact it’s as if It had never existed in my life. I feel so much “cleaner” more relaxed and sharper. I now enjoy pots of green or jasmine tea.
Green tea also has caffein / teein (just in case you didn't know :) )
still addicted to caffeine...
What seems to work for me is one large cup, or a double espresso around 30 minutes after waking. I love the taste and it makes me feel good and awake ready to start the day. If I have another coffee later on I tend not to enjoy it as much and its more likely to impact my sleep so for the time being i'll be sticking to the one cup - and always before noon.
Can't believe how much better I look, feel and sleep without coffee! I now notice how even tiny amounts of caffeine affect me negatively, so I gave up even chocolate and tea.
how long til u noticed the changes?
I gave up cocoa drinks and chocolate and definitely sleep better.
All the people in the comments talking about how well they can sleep after coffee are missing what the doctor is saying about depth of sleep and brainwaves during sleep. Even if you can sleep after drinking some, you're still affected by the amount in your system and will wake up groggy. I know so many regular coffee drinkers who are like this.
@WarriorBoy When my hubby drank coffee I knew better than to try having a conversation with him before he’d had his first cup and allowed the caffeine to bring him up to “normal” cognitive function!😂
You should keep in mind that Matthew Walker might not be a reliable source of information. If you search for people who fact check his book, you'll find that he misconstrues a lot of things, manipulates data, and generally gets a lot of things wrong. His alarmist rhetoric on sleep is also terrible for people vulnerable to sleep anxiety, which causes more problems than it fixes.
@@jagdjohn96 Thank You. His borderline hysteria is very damaging.
@@jagdjohn96 i felt actually quite bad about myself after listening couple of his videos. More I concentrate on my sleep problems the worse it gets. But I did stop drinking coffee and my sleeps better.
@@jagdjohn96 Ahhh the infamous defender of the coffee and caffeine. I am amazed thst people will defend their coffee till the death, even to the point of slandering someones credentials to put doubts in people.
3 weeks without coffee or alcohol because it was causing me indigestion...and I had to quit both to stabilize my stomach, and because of that I've becomed more calm, productive, efficient, more energy, less anxious and of course a deeper sleeper.
Finished this book recently (Why We Sleep by Matthew Walker). It's outstanding. Highly recommended.
I quit coffee a month ago. In two days i felt more grounded, in peace, full of energy and started getting shit done. I think ive never felt so clearminded in my life. I mean i really feel everything in life through this certain calm state of just being alive.
Same happened to me. I was an all day coffee drinker, and sleep quality was shite. Quitting caffeine was like getting my life back. The calmness enabled me to get more done than before.
Six weeks ago I got taken too hospital by my friends at work. I had gotten into a routine of having a Costa coffee too and after work...
My bloods were normal ( I was cramping up around my belly button , most awful feeling) but they said I had upset my stomach lining.
Stopped the coffee , feel better , calmer and sleeping lovely.🥳
Good feedback Albert. I use to be addicted to coffee and often drank up to 10 cups a day. Gave up in 1999.
Don't exaggerate Albert
I guess it's worth a try after all. I'm going to start reducing my intake of caffeine, maybe trying out decaf coffee and going for tea instead. I don't think I'm necessarily addicted to the caffeine itself, but more of the experience and routine of drinking coffee. It doesn't seem to wake me up much or anything. I just like the feeling of drinking it. But I also have anxiety, so I want to see if going without caffeine would help ease that.
I remember listening to this man Matthew Walker about sleeping better. I have followed his advice and slept soundly every night since!
I can say my sleep is a lot better since quitting coffee. I never had issues falling asleep, but I sleep deeper and I love just waking up and getting my day going without the extra boost. The biggest reason for removing caffeine from my life is because I started getting anxiety attacks from caffeine. Not sure what happened, but my body and brain started reacting negatively to the stimulant. I’m pretty happy about quitting though and I think a lot of people that feel addicted to caffeine would benefit a lot from quitting. I have to say though that some benefits may not be noticeable until over a month, and the first couple of weeks can be a little difficult, not just cravings, but rather because you feel lack of concentration. However, the benefits to abstaining appear to outweigh those of daily consumption.
Yes, baseless anxiety attacks cause me to stop drinking coffee, too. Walking down the street and cursing for no reason or feeling threatened when nobody's there tells me it's time to stop for a while.
My coffee consumption, though high (4 cups/day) does not adversely affect my blood pressure, but inhibits healing of wounds.
I think for some people, caffeine tolerance decreases over time. I used to drink coffee every morning but can’t anymore. Other family members are the same in this regard.
@@hoopoe9629 that’s because when your younger your body works better so it can process it faster, but as you get older so does your metabolism.
@@howardcohen6817 b m.
@@renga19 I think too, our habits often change considerably as we age. People generally move less, eat healthier and start actually noticing the benefit/detriment our actions take on our body and minds.
I think caffeine always took from my sleep and made me anxious; I just wasn’t educated on the impact to make that connection.
I more or less completely quit caffeine 2 years ago. I'm not sure if the quality of my sleep has improved or not (my sleep quality is quite bad for other reasons) but I remember my dreams becoming extremely vivid for the first one or two weeks after I quit which was a very interesting experience.
Two steps I took to drastically improve my sleep. Quite coffee/tea and slept with my windows open. Even if initially, I'd sleep late, the sun would wake me up and having no caffeine in the system meant I had no trouble sleeping or getting a deep sleep. Sleep is extremely important for your brain and I'm grateful to have made these changes.
I just had my first night after quitting caffeine, had an amazing continuous and deep/vivid dream, think I'm realising how important sleep is now for me, I'm just gonna drink herbal teas now, it's a bit of a bummer because I like tea, and I was only drinking decaf in the end, but this still contains caffeine in small amounts, but if this helps get my energy back it is 100% worth quitting.
Decaffeinated teas and coffee is available
Theef will come isnide if yuy leave teh window open lol
Would love to have my windows open at night but I have an annoying cockerel that wakes up the entire country at 4.30am
it's silly and scary how people believe anything they hear on CZcams becouse of a so called "sleep expert"
I used to have coffee in the evening, was really effecting my sleep. So I did the sensible thing and quit it altogether. I replaced that coffee with a couple of shots of absinthe. Really helps me to drift off.
@King White Knight lol i know being facetious but this guy has even more to say about how much alcohol ruins sleep.
Dan
You've got big problems just saying
What?!🤣😭
If you listen to Mathew Walker long enough, you'll also find plenty of times he's talking how alcohol before bed disrupts sleep, so...
Glad the algorithm showed me this video. I started drinking coffee to help with energy/metabolism for weight loss, and my sleep has gotten terrible. As obvious as the connection is I didn't really think about it (perhaps didn't WANT to) but I'm tired (literally) of disrupted sleep and tossing and turning every night. I'm gonna detox and go back to drinking water.
Not drinking coffee after 4:00pm is one of the oldest rules I remember having learnt in my adulthood. Thanks for the news!
I wouldn't drink it after my morning cup
@@stuomsen5094 same. One earlier in the morning is it for me
@@mhaas281 it’ll still be in ur system at night tbh it still has very negative affects in my experience
nah no coffee after 12am!
The 4pm rule is somewhat arbitrary. It may be earlier or later depending upon your personal biology. But, unless you're getting poor quality of sleep and a trial run without coffee later in the afternoon improves things, there's little reason not to. And, in some countries, it's common to be drinking coffee into the evening, so the clearly get no sleep. :/
As someone who loves to workout and has tried various forms of caffeine supplements including coffee. I only recently (within the last 12months) noticed that it was affecting my sleep because of the times I was consuming it. I have no problem going without caffeine but I do enjoy the taste of coffee so I now only have a coffee before noon! What a difference
There's a good stimulant free pre workout supplement that I found recently. It works well and doesn't give you jitters
@@justaguy2365 stim free pre is all placebo
Saw Matthew on Joe Rogan a while back and instantly stopped having caffeine after 10am, huge improvement with sleep 👍
I have to stop drinking it before 8am to have a good night's sleep 😥
Eww Rogan.
This video needs to be shown in ever classroom in the world every year of school.
He's definitely right. I used to have the same problem then I stopped having coffee, tea and soft drinks. I stopped having pimples and best of all a better sleep every day. By the way, I started going to GYM and now I'm in a good shape as well. I mean it can change everything.
Starting going to gym and getting in good shape is what made the difference not quitting coffee or soft drinks.
@@RealRyanGosling Exactly lol
Maybe its because when you get off caffeine your energy doesn't crash during the day, so you have more motivation to go to the gym. Quitting caffeine can also help reduce cravings for other things like junk food or binge watching.
I quit my caffine dependency about 3 years ago, I stopped drinking caffinated sodas and coffee routinely for about a year. For the past 2 years, I started enjoying it only occasionally as a whiskey mixer or an occasional cup on vacation but Im no longer dependent on it. Its done nothing but good for me, although I will admit some nights I do feel a slight temptation to drink something caffinated to stay up and game with friends on weekends.
If you want to stay awake, you just tell your subconscious mind to do so. I talk to my subconscious all the time. That’s why I don’t need caffeine to stay awake no matter how sleepy I get. I learned this from a book in self-hypnosis. I cured myself of insomnia by that book and I wasn’t even drinking coffee then.
I gave up caffeine once. Not only did my sleep improve, but I immediately became self-righteous and preachy!
I gave up coffee once too! Took me two days to realise what a mistake it was, quitting hat is
*two guys just calmly talking about research on caffeine about how to use caffeine more skillfully, without condemning anyone or pretending like they've never used caffeine*
Caffeine addicts: "omg so self-righteous and preachy!"
Caffeine addicts sensitive af.
think he's talking bout the comment section
Removing caffeine has allowed me to realize that my problem is "burn out" and that the caffeine was only masking it by drinking one coffee after another. Now I enjoy good quality decaffeinated coffee while I figure out how to treat my burn out.
I actually had to tell the truth to myself and start sleeping at the same time everyday. Sleep early. And ditch screens an hour before bed. It sounds boring and overused but that first night of sleep after the intentional change was fantastic and needed.
❤️ matthew walker saved my heart & my sleep when he went on JRE all those years ago now
One thing that can help for coffee drinkers, is to mix regular and decaf in a way that the proportion of regular is slowly brought down, and is replaced by decaf. Then, you get the same overall amount per day (keeping the coffee ritual), but decreasing and controlling the caffeine. It works really well.
Unfortunately, it doesnt work if you are not much of a fan of coffee, but more so caffeine
Maybe you should look up how decaf is made and figure out if consuming decaf is healthy.
I recommend Swiss Water Process (SWP) decaf, for anyone that may be concerned about the process. Or, figure out how to quit the caffeine another way. Just my 2 cents.
there's a wider array of specialty coffee with caffeine in them. i drink coffee because i love special tastes, but im so sensitive to caffeine. it's tough
Decaf doesn’t taste near as good as regular coffee.
Thank you soooo much for sharing this. I am going to dramatically change my habits. Decaf whenever I can and no coffee after noon. thanks a lot
I started getting bad anxiety from caffeine. I was never into caffeine. Than this summer I had the opportunity to work a ton of overtime. I was doing a minimum of 12 hours a day 7 days a week for 9 weeks. I bought ceremonially grade matcha tea and made really strong cups of it. I pretty much didn’t sleep although I was in bed for 6 to 7 hours a day I was sleeping but still wired up
Same here 16 hours a day every day for 3 weeks and caffeine fucked up my adrenals.
Decaf life all the way!! No more headaches, great sleep. I am a happy convert :)
I need to try this!!
Traitor 😂
Sweaters
Do you even know how decaf coffee is produced?
Beans are soaked in a solvent - usually methylene chloride ( primarily used as an industrial solvent and also as a potent paint stripper and paint thinner.) or ethyl acetate (used in glues, nail polish removers).
Enjoy :-)
@@wherethereslifethereshope9858 ever hear of Swiss water process?
Decaf still has caffeine in it
Over a month ago, I started reducing my caffeine consumption and limiting it to just upon waking. I make my coffee half regular and half decaf, sometimes more decaf than regular. Since doing that, my sleep has improved greatly.
I had a regular cold brewed coffee last week and shook for hours and slept poorly that night.
I'm telling you, if you want to feel better, you'll need to sleep better.
Good health is dependent on quality foods and quality sleep!
Agree!
Do you find you recover better from your workouts now? Less soreness?
See Ellen G White quotes on these topics includes meat causes cancer as we are designed for a plant based diet only...see Celeste Lee books 1 meal needs to leave the body in 24 hours --use beets with a meal to check your transit time. Go pure vegetarian...plant victory gardens!
And some form of training/exercise.
To be fair, cold brew is way, way stronger than normal coffee.
This very valuable information saves lives! People who do not sleep well get more accidents at work, and / or in traffic. Potentially deadly for themselves, or for others.
Ive tried to quit coffee totally for like 13 years, never managed it fully. I would stop and then start, sometimes years go without trying to stop. This week I got sick and naturally didn't feel like drinking coffee. For 3 days I've just slept and slept. Today was my first day not being sick, and I haven't gone for the coffee, and I weirdly feel like I've been drinking coffee, more energy than normal, but not jittery, I'm guessing its my natural energy that I can feel. I'm hoping this is the time I actually quit for good. I really dont want to feel that 'need' for caffeine anymore, where my day can't start without it ... its a powerful drug for sure. I'm looking forward to see how my energy and sleep improves without coffee, sounds dramatic but it could be life changing!
All my friends started drinking coffee when they were 15/16 years old. And there I was, at 25, being proud of not drinking it. I've always loved the smell though. Then one day I decided I should try and I was instantly hooked. Now, at 28, I need at leas 2 cups to get through the day. I'm glad there are so many videos on that subject and so much stuff you can read. I will definitely try and abstain from it, now that I know more about it
Just drink decaf, I do too 😘
I never really drank coffee straight, Starbucks I did drink but it's mainly cream/sugar/coffee. When I was 18 I got a job at Target which required me to be there at 6am, so I woke up at 5am to get ready.
It was killer, I was so tired and I could never get the energy to get moving. One morning my dad said to go have a cup of coffee if I'm so tired. So I did. No sugar, just cream. I took my 1st sip, and instantly I fell in love. The fatigue wore off quick, I had no problem getting ready and moving. I'm now known as a morning person because of the kick it's gives me. Now at 21, I 100% do have an addiction to it. I definitely wanna lay off it for a while to feel the positive effects. But it's gonna be hard.
@@dtx.2146 developing a reliance will always be bad, if you ever "Need" anything you should take some steps back, caffeine shouldn't be an energy replacement
2 cups to get you through the day? Phhff, rookie.
How is it going? i hope you had success in quiting. I plan on quiting too starting tomorrow. Do not change your mind, we deserve to have our energy back
I also was dependent on it during Uni. Hopefully, I was able to go through - now it s been 2 years without a single drop. For those who are struggling, keep up !
There's no reason to cut back that far, and a few reasons not to. For one thing, coffee removes the calcium that could become kidney stones. It's also great for the liver. You have to drink a lot of coffee before it's an issue, providing that you drink it early enough in the day to not mess with your sleep.
I don’t drink coffee past 8am. Even so, I don’t necessarily need it at all. Great video!
Thank you for this warning. I will lower my exposure to caffeine especially in the afternoon.
Matts a legend and really knows his stuff
Quitting coffee has made my sleep amazing
I used to drink 10-12 cups of tea or coffee a day. Over 2 years ago I was alerted to the things spoken about in here. I stopped drinking caffeine and suffered with headaches for about 3 to 4 days. Cutting caffeine changed my life. I wake up so much easier than before and sleep easier as well. It works and now there are so many decaf options it’s a no brainer
Thanks for this. All the top comments are foolishness!
Did you pee like 3 times an hour?
@@gaythugsmatter7029 You betcha
He’s right about decaf. Having recently given up coffee, now drink decaf. Recently I had one of the best cups I’ve tasted and I was convinced the barista had made a mistake and given me full strength. Turns out, no it was just really good decaf.
I drink many cup Coffe . B d
I have a 2pm coffee cut-off but after watching this I think I need to either push it back to midday or completely cut it off for a while as I'm definitely dependant on it. I'm prematurely ageing enough from stress, I don't need poor quality sleep in the mix too!
Stress can also hinder good sleep
Coffee was ruining my life, I'm off it two months, I'm starting to feel normal.
Try cannabis plus caffeine. Haha
@@technofeeling2462 You ain't lying!
It's one of those things that you should never abuse. There is no way someone is fine for a long time if they consume like 4-6 cups per day.
how was it "ruining" your life?
@@gageg8172 lol full of shit
Thank you. Blessings South Australia.
I used to drink 6 to 10 cups of coffee a day. Just like some people and chain smokers, I use to be a chain coffee drinker. I switched to decaf, and this helped me reduce the urge to be constantly drinking coffee.
I mean, I'd say an essentially global social culture centered around coffee is still better than one centered around alcohol, like it has been for centuries (esp. in the Isles)
Coffee shops are so much fun 😴
No one would argue with you on that.
Soon, once our logic kicks in globally, we'll stop slaughtering animals and will rid the world of GMOs so we can enjoy healthy smoothies etc for breakfast, then imagine what we'll do
@@ejRecording Eh, it's not about logic really. About slaughtering and GMOs, we need meat and we can't produce enough food for everyone naturally, overpopulation is real danger here.
@@pk3m3 sorry that's pure BS
I have become caffeine intolerant.If I have ONE cup of tea,I have a panic attack.Quitting is the best thing I've done.
You should look into supplementing with B1, B5 and B6
Yeah avoid that stuff. Exessive coffe depletes magnesium, and this mineral is responsible 600 enzimatic reactions. Coffe = shit, and by the way sugar depletes magnesium. Haha you have anxiety (magnesium defiency)
@@karlhanso Started taking magnesium supplements. Took them a few years ago and it always used to calm me down.
I had this myself. You will be back one day. After a while, the expectation of the attack induced it more than the caffeine itself. It just takes a little time. All the best
@@nickdeiters4690 Oh,I now have a cup of tea when I'm very tired.It really helps.But no longer drink every day.
I stopped drinking it and feel 100% better! Headaches for 2 days but now my head is clear. My stomach feels better, and my stool is way better. Careful with Coffee & caffeine, it’s a sneaky, silent, disruptive vice.
That is actually pretty good to know. Thanks for the video ^^
Totally agree that coffee affects the quality of your sleep. Recently quit coffee and I'm amazed by how more deeply I sleep. When I wake up now, it's like rising from the bottom of an ocean whereas before it was like I was floating on the surface. So, sleep is way more satisfying without coffee. I still have a couple of teas in the morning but I'm going to phase them out too on the back of the evidence i got from quitting coffee.
@@juliuscaesar8163 pretty horrible in the morning, i tried that. I'm thinking decaf, perhaps.
Roasted dandelion root tea has zero caffeine, cleans the liver, and tastes a little bit like coffee if for some reason you miss the taste of coffee in the morning
Green tea has so many health benefits and so little caffeine that it’s worth drinking a cup in the morning
@@madluccimusic6722 stains your teeth, though.
It depends on the person. I suspect this study is flawed and can be picked apart. Go with what works for you.
I've reduced my caffeine from a double fresh ground espresso (plus maybe an extra instant) to a small teaspoon of instant (mixed with chicory and a bit of low sugar hot chocolate) I've also been doing fast mimicking (500 cals of veg} for the last 3 days.
My sleep has been fantastic. I've noticed when I go the toilet in the night I'm incredibly drowsy to the point I can hardly walk but each day I wake up feeling a little more refreshed. My mood is improving too. Anxiety is lower. Zest for life is higher.
This very small dose in the morning seems to fit me OK. I might take it out but I go the gym in the morning so a little caffeine helps and my cortisol and adrenaline is spiking anyway.
I quit caffeine for extended periods and my sleep never improved. I'm back on the bean and enjoy the mental boost and like the taste of coffee. Two cups a day and none after 11:00 am. My folks are in their late eighties and still drink coffee.
I loved this guy in the Mentalist!
Such great and important content! Keep it ip, doc!
I used to be a terrible sleeper as a student but now that I’m working and get up consistently at 5:40 every day I have no issues. Literally all it takes for me is to wake up early so that I’m tired by bed time. I still like my coffee only 1(rarely 2) cups but it’s usually gone by 8:30.
I randomly came across this at 3am. I'm still up. I had coffee around 3pm the day before - 12 hours ago. He's right! No more coffee after 10am for me
Guess what... that has been known since the 60's.
Maybe even before.....
Wow mind blowing.
I never had trouble sleeping when I drink coffee. I usually stop drinking it by noon. At night I do a chamomile tee just before bed.
I used to drink everyday. I’ve cut it out. I’ve had 3 cups in 6 months. I love it (the smell and experience) I done that before I seen this video.
It can be done! 🖤
This video sounds super convincing!
Next video in my queue: the many benefits to drinking coffee.
I had this problem before, wherein coffee would prevent me from sleeping and when I wake up, I'd feel tired. I have researched that B1 or Thiamine is depleted when consuming caffeine. Which is the vitamin that helps us relax and calm. Nutritional Yeast seems to have a lot of that. I hope this finds anyone who is wondering. It helped me, might help you, who knows. Sleep is number one priority.
I’ve recently bought a can of decaf coffee and it really isn’t that bad. But since I still had some regular coffee left, I am mixing it until I finish the regular coffee. So it’s sort of a slow exit from caffeinated coffee to decaf!
That's the best way to do it! Lower the dose gradually and you won't have withdrawal symptoms like headaches.
good video that Dr, enjoyed and subbed
Thank you for your help 👏👏👏👏👏
Watching this while sipping coffee at 4.00pm😢😢
I tried to quit coffee on so many occasions and always failed! The reason was bad sleep and coffee was irritating my stomach a lot. Quitting was not easy, I turned to chicory coffee as a substitute which helped me quit coffee. I do miss the taste of coffee though, I occasionally have a decaf now.
Muitoooo obrigada por seu trabalho 😀🙏🙏🙏
Good, I always felt I am too healthy, nice to know that coffee is slowly helping me with my goals of become less healthy
"Medicated with caffeine" ~ Very True....
I've continuously cycled between drinking coffee and not drinking it. I've gotten great sleep while drinking it, and terrible as well. I mostly drink it around my workouts, which have to be in the mornings as I hate consuming caffeine after 8pm and that's when the gym slows down. The best thing about coffee after a longer break is that you feel the effects again, but those effects are only for that first week the tolerance buildup is so extreme. When I've been doing the coffee for longer than 2 weeks the motivation/energy just feels the same as not even having drunk it. That is the downside, that one coffee a day does nothing, and even if you do 3+ it eventually fades and all you are left with is anxiousness anytime you are sitting. If you think about caffeine and anytime you consume it you are putting your body in fight or flight mode, but then you go and sit in front of a screen for 8+ hrs. I've never understood people that claim the mental benefits of coffee clearing them out as all it does for me is put my brain on 100 mph and ADHD. Where without it I feel like I can take a deep breath and focus on what's in front of me. Good luck to anyone giving it up or taking a break.
the people saying it clears their mind probably have ADHD, that is what it does to me and i am diagnosed with it.
@@thejoyfullad970 I have ADHD and coffee doesn't do anything noticeable for me (be it 1 cup a day or 4 cups one after the other) Adderall certainly does, though.
Enjoying this video while drinking a cup of very strong coffee :)
I stopped coffee but drink tea instead in the morning, dreaming is more intense and sleep actually feels refreshing. I do smoke every day but now I don’t have supreme anxiety from cold brews 👍