The Impact of Coffee on Sleep and Health (and How Much Should You Have?) | Dr. Matthew Walker

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Dr. Matthew Walker, All Things Sleep - How to Improve Sleep, How Sleep Ties Into Alzheimer’s Disease and Weight Gain, and How Medications (Ambien, Trazodone, etc.), Caffeine, THC/CBD, Psychedelics, Exercise, Smart Drugs, Fasting, and More Affect Sleep
Matthew Walker Ph.D. (@sleepdiplomat) is professor of neuroscience at the University of California Berkeley and founder and director of the school’s Center for Human Sleep Science. Walker is the author of The New York Times and international bestseller Why We Sleep: Unlocking the Power of Sleep and Dreams which was recently listed by Bill Gates as one of his top five books of the year. His TED Talk, “Sleep is Your Superpower,” has garnered more than 17 million views.
He has received numerous funding awards from the National Science Foundation and the National Institutes of Health and is a Kavli Fellow of the National Academy of Sciences. In 2020, Walker was awarded the Carl Sagan Prize for Science Achievements. Walker’s research examines the impact of sleep on human health and disease. He has been featured on numerous television and radio outlets including CBS’ “60 Minutes,” National Geographic Channel, NOVA Science, NPR, and the BBC. He is also the host of the 5-star-rated podcast The Matt Walker Podcast, which is all about sleep, the brain, and the body.
Please enjoy!
Resources from the episode: tim.blog/2023/01/18/matthew-w...
Tim Ferriss is one of Fast Company’s “Most Innovative Business People” and an early-stage tech investor/advisor in Uber, Facebook, Twitter, Shopify, Duolingo, Alibaba, and 50+ other companies. He is also the author of five #1 New York Times and Wall Street Journal bestsellers: The 4-Hour Workweek, The 4-Hour Body, The 4-Hour Chef, Tools of Titans and Tribe of Mentors. The Observer and other media have named him “the Oprah of audio” due to the influence of his podcast, The Tim Ferriss Show, which has exceeded 900 million downloads and been selected for “Best of Apple Podcasts” three years running.
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DISCLAIMER: I’m not a doctor, nor do I play one on the Internet. None of the content in this podcast constitutes medical advice. Please consult your doctor before considering anything we discuss in this episode.

[@timferriss]

Brought to you by Eight Sleep’s Pod Cover sleeping solution for dynamic cooling and heating eightsleep.com/Tim, Athletic Greens all-in-one supplement athleticgreens.com/tim, and LMNT electrolyte supplement drinklmnt.com/tim

[@Carlos-sl5tw]

Wow, Chuck Norris looks so young.

[@johnraina4828]

It's a wig

[@ralfj.1740]

😄😁

[@rubenproost2552]

Chuck.Norris wakes up coffee in the morning.

[@ralfj.1740]

Chuck Norris won a fight against Hulk Hogan while being in deep sleep

[@JonBaldie]

I liked Matthew’s analogy of caffeine as a mute button on your TV. Great information as always, loved reading his book!

[@nanchesca3950]

I quit caffeine because it was affecting my sleep and giving me crazy heart palpitations. Even tho I would stop the caffeine before noon it still wrecked my sleep. I do decaf now, no more heart palpitations

[@YounesLayachi]

How did you detect or diagnose the palpitations ?

[@nanchesca3950]

@@YounesLayachi I feel them. Especially when I lay down at night

[@YounesLayachi]

@@nanchesca3950 you feel irregular heartbeats , or random stronger/weaker beats ?

[@nanchesca3950]

@Younes Layachi all of it. I've worn a halter monitor for a time and they didn't seem too worried about it but I'm glad I figured out what was causing them because trying to go to sleep while your heart is doing crazy things is very unsettling

[@MuhammadSohail-ln9dj]

Would you say the same about tea or cocoa?

[@RicardoGonzalez-fb9li]

Amazing book. Changed how I sleep and changed my life.

[@BeigeBrownClip-jd2pv]

Caffeine have fragmented my sleep. I hated it so much I quit all caffeinated product in my diet.

[@hectorborrero5443]

Great info! I been a coffee lover for nearly 40 years and it helps me stay awake, since I been working nights for 35 years! 👍🏼

[@peterbarnes2845]

I like the taste of coffee but have on occasion had the shakes from drinking it. Once I saw quite how powerful it is on me I decided to cut and eventually quit it. I have a cup once in a blue moon now and as long as it is before midday I can get away with it. I cannot get away with drinking it on consecutive days however. Even black tea which is weaker has the same effects on me, plus the nausea from the tannins. Hot water or the odd bovril are the best I can do for hot drinks these days.

[@shahbazfawbush]

I stopped drinking coffee in the morning (just one medium cup) when I realized I was addicted to it. I would get a headache and or be sleepy if my morning dose was late. Now I just drink a medium coffee at lunch time. And I feel better in the morning.

[@ElJaf17]

all great info but i think my football coach already covered this when he said "if in doubt, kick it out". some people dwell on life asking too many questions that in the end the answer doesn't even matter cos we will have just conceded a goal

[@optimalists]

Thanks Tim. Didn't realize he changed his mind on coffee. Cool.

[@outatim3216]

Great podcast tim ive always know not to consume caffeine late. but because i have autism, adhd and because i drank caffeine everynight when i was younger i would second guess myself and go into denial and keep doing it.. now i wont anymore because i know the actual reason now and why it messes up your sleep deep sleep. all of these rediculous drs, health/fitness/sleep influencers just say "bad bad bad"! THey never said why!!!! and now i know why i have no energy and ive been so depressed for years because of the never ending cycle of needing more and getting worse sleep. Thank you Tim!!!!

[@tommyjones1357]

Try supplementing magnesium. There is research of symptoms of autism being treated with magnesium. Please investigate. Magnesium oxide has taken away my anxiety and squirrely mind.

[@smilebot484]

so people are basically not eating sufficient plant matter. so coffee appears to be beneficial!

[@jaegrant6441]

I have a friend who drinks bourbon and cokes all evening, then wonders why he wakes up through the night.

[@Olm9]

But the good part is, that once you're awake at night, you can shag

[@plutoplatters]

You've an alcoholic friend.

[@danielmclaughlin2145]

It's weird even though cacao has about the same amount of caffiene as matcha per serving I find matcha in the day calming but at night it gets me stimulated whereas cacao just is overall always calming unless I have like over 100g if paste at once which is anything over 50g of cacao mass. Perhaps the vasodilation of cacao mitigates the caffiene compared to matcha plus the PEA. It's fine for me to have at night compared to any other xanthine containing drinks that I've tried so far (gauarana, kola nut, yerba mate, coffee, all tea varieties). Maybe the anxiety effects of caffiene is thiamine depletion

[@timsweeney9558]

Might be the first time I understood what "half life" means. Thanks Doc

[@m.b.4704]

I have a question. Would anyone here recommand instead coffee the most famous argentinian drink "tea mate"? I would love to hear about some experiences

[@dg6845]

Yea, i believe i have heard its a better option.

[@tiffsaver]

I think you can do just about anything if you just do it in moderation.

[@plutoplatters]

Go to 50/50 for a month .... then.... 75 decaf /25 real..... for another month ... then maybe Cut the 25 real in half.... 2 weeks..... then launch to DECAF.

[@AnaFB9696]

i feel like crap, because i don't have enough deep spleep. I always wake up feeling very tired, althoug i get 7/8 hours of sleep. I drink coffee in the morning and after lunch. I normaly go to bed with an acelarate heart beat, feeling very anxious but i do fall a sleep very quickly.

[@samuelaubrey2612]

Quit caffeine, it's garbage. It's terrible for you

[@rafael55]

So we can drink coffee in the afternoon and sleep ok but wake up tired because of coffee not letting us sleep profoundly? So how about if we only use defcaff ?

[@sanp7012]

Decaf is OK because it doesn't have caffeine which is the component that affects sleep quality.

[@nicholasnoriega1205]

@@sanp7012 Yes it does have caffeine still lol just like maybe half strength so if you take decaf to late it will still effect sleep, he was just saying that decaf still has the same antioxidant levels as regular so you're not missing out on those.

[@ToonamiAftermath]

160mg* seems like by bedtime too much in system still but 100mg or less seems like your body can manage getting rid of after a full day

[@aaronpriestley1500]

I figure you do you, coffee just works better if you don't drink it every day. this helps me get out of jams when I'm stuck napping.

[@uscbro69]

Bro…that ruminating in the night thing is awful. I fear going to bed because of it.

[@ralfj.1740]

I'll only drink decaf from now on

[@Electrician2009]

Is it good to drink only one cup of coffee per day?

[@plutoplatters]

I think that would be fine. 8 oz even better. I prefer 12oz to 18.

[@Tabui26]

No, it is not good

[@ToonamiAftermath]

no more than 100mg in morning of caffeine and if you need an afternoon pick me up have decaf

[@lucianoriega277]

It sounds line someone was paid to change his mind about coffee.

[@barbaras5874]

Exactly. He sold out to big industry. Very disappointing. He put people's health on the line.

[@MaikeLDave]

TL.DR?

[@tiffsaver]

Why don't the drug companies make a drug that simply mimics Idinocine to help you go to sleep?? I have bad insomnia.

[@pavelchorda8425]

Hi, try yoga nidra and myo inositol, did wonders for me.

[@thebear4880]

I gave up coffee. Not worth the dehydration

[@cameronempey8350]

I think it’s complete nonsense everyone is completely different look at Italians lol

[@dugasz1]

they drink coffee at 8mp

[@TeslaTrading]

​@@dugasz1And those that do sleep like shit. My GF always does that (even later) and wakes up groggy the next day.

[@dugasz1]

@@TeslaTrading I quit coffee years ago, and i quit mate tea about a year ago. Hardly ever anxiety no more. If I drink one coffee its okay, but if I drink one for 3 days anxiety comes...

[@moiseskerschener2634]

but I aint involved in no frauds?? cofeezila aint messing up with my sleep

[@alvodin6197]

This guy is still pushing the coffee thing? Not to be dick, but seriously, aren't there more interesting substances in academia? Couldn't he have studies at least THC, or even ethanol or something?

[@B1971F]

You are right. You're being a dick. Not a big deal...you probaly learned it in childhood. However, I might be a little self reflective as to why I'm being a dick and how is this of service to others.

[@PranavKumar-dd2xo]

Ya

[@LenkaSaratoga]

You go ahead, booze up and get high on new years night. “The gay” is doing his thing.