The Diary Of A CEO with Steven Bartlett Moment 141: What Coffee Is REALLY Doing To Your Sleep!: Matthew Walker
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Dec 22, 2023 
Matthew Walker, a renowned sleep expert and author of 'Why We Sleep', reveals the surprising effects of caffeine on our sleep quality. He explains how caffeine can stay in the system for up to 12 hours, leading to a significant impact on sleepiness as it mutes the sleep-inducing chemical adenosine. Additionally, caffeine can reduce deep sleep by 15-30%, denying us crucial restorative benefits. Walker advises moderation and timing when consuming coffee rather than complete avoidance to maintain healthy sleep patterns.
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Caffeine's Long-Lasting Effects
- Caffeine has a quarter-life of 10-12 hours, meaning a quarter of it remains in your system even after a half-day.
- A midday coffee is like having a quarter-cup just before bed, potentially disrupting sleep.
Caffeine, Adenosine, and the Crash
- Caffeine blocks adenosine, the sleepiness chemical, but it doesn't eliminate it.
- This leads to a 'caffeine crash' when adenosine floods the system after caffeine wears off.
Caffeine and Anxiety
- Caffeine can induce anxiety, a major sleep inhibitor, leading to a 'tired but wired' state.
- This anxiety fuels worry and rumination, further hindering sleep.
