S 836: Caffeine and Sleep Quality: Research Review on Optimizing Intake for Your Metabolism and Genetics

Sep 9, 2025

A recent study reveals surprising insights about caffeine and sleep quality. Discover how our caffeine consumption affects our under-recovered society. The podcast dives into the half-life of caffeine and how grapefruit juice and alcohol can influence its effects. Learn about the ideal cut-off time for caffeine intake and personalized strategies to optimize sleep. With practical tips for caffeine users, it's a must-listen for anyone curious about improving their sleep through better caffeine management!

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INSIGHT

Caffeine Is Everywhere

Caffeine is one of the most widely consumed substances and affects many aspects of daily function.
Sam Miller highlights caffeine's ubiquity and its relevance to sleep and performance research.

INSIGHT

Caffeine Half-Life Varies Widely

Caffeine half-life varies dramatically between individuals from ~2 to 12 hours due to genetics and lifestyle.
Factors like oral contraceptives, grapefruit juice, alcohol, pregnancy, and some drugs can extend caffeine's half-life substantially.

ADVICE

Cut Caffeine Much Earlier Than You Think

To protect sleep, consider cutting off caffeine many hours before bedtime rather than just late afternoon.
Sam Miller emphasizes tailoring timing based on total dose and individual factors rather than one-size-fits-all rules.

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