Sleep Expert REVEALS How Caffeine DESTROYS Your Sleep, Focus & Productivity | Matthew Walker
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- เผยแพร่เมื่อ 16 มี.ค. 2023
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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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Show notes available at drchatterjee.com/70
Find out more about Matthew:
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I quit caffeine exactly 3 weeks ago. Last night was the first time in a long time that I slept 8 hours
Ma dude
Yesterday,, I just quit and whole day only headache! I hope I will survive LOL
@@komenaja311 it can be difficult for up to 12 days in some cases. Push through, it's worth it. I am 5 weeks off
You quit till you have your next coffee
@@walkslad loser attitude
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!!
@@user-vk7wc9pd4v You can do it. I only lasted for 2 days without any caffeine. And then for a while I only consumed a bit, much less than before. I want to give up again, there are so many reasons. For one, I slept better when I had no/ or less caffeine!
how's it going with the detox? day 5 for me
@@markrung8051 Well done! I'm sorry to say I only lasted 2 days without any caffeine and then I went a while just having around one cup of tea a day. At the moment I'm back on the caffeine with a vengeance. But I'm going to quit again imminently, I won't give up giving up.
Thank you, very interesting@@user-vk7wc9pd4v
I guess you used caffeine again then?
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
it's good and bad,moderation is imperative.
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.
The Japenese seems to be in tune with this notion
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
Thank you for this, I was scrolling through the comment section looking for this. 💖💖💖
Wonderful and transparent podcast. Thank you so much.
What a brilliant conversation. Thank you
This topic is á propos for me. Thank you.
The second conversation about importance of community and support from others snuck in at the end of the sleep one is just as important!
Caught me off gaurd. I was listening while driving, then all of a sudden I'm like "What the fuck am I listening to?"
shoulda made that a separate video.
In simple terms, caffeine will let you sleep, but the quality of your sleep will be poor. Every benefit from your sleep will be decreased.
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.
Sir is this podcast available on spotify?
People get very angry when they are told their “habits” aren’t good for them. Food and caffeine are very combative subjects😜
Hell yeah, I. Love my coffee ❤
Caffeine is nothing compared, pretty much any other drug? Unless you have an example? It's like the mildest drug ever, literally.i barely notice the difference. I've tried every drug the average person knows + 25 more. Caffeine does almost nothing.
And that’s because they’re the biggest addictions we All Have! First is the addiction to our own BS (belief systems)…
My brother is very ill and the T2D is killing him. Yet he says he would rather die than give up sugar. That's addiction talking. He will get his wish.
@@iss8504 I’m so sorry to hear this. Unfortunately we get to choose our poison or our medicine in this life. 🤍🙏🏼🤍
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.
Don’t worry I’m sure you overcame your caffeine addiction and if not try again. I’ve had really crappy sleep for years as I’d drink coffee and tea throughout the day into the evening I even suffered with acid reflux badly but since I quit tea and coffee and limit diet soft drinks I sleep way better.
@@Seemidarling Thank you, that is such a comforting comment! I hope your sleep got better. Soft drinks are pure madness anyway. Artificial sweeteners make me tingle and loose focus almost as much as the real stuff --- sugar. I quit all of that. Except for green tea, I must confess, and I have herbal teas for the night. My sleep got so much better.
Happy world sleep day!
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.
A book about caffeine and the eye opening insidiousness would be worthwhile.
There is: "caffeine blues"
I fell asleep while listening to this. I guess it done the trick 😊
Who’s the second interview with? I’d really like to find his book.
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.
Caffeine is super mild. If you think your heart problem is due to caffeine, I assume you have been to a cardiologist? Gtfoh. Caffeine is the mildest drug in the world.
It could be. It was for me. I drank 12 cups a day though
if you have been vacinated the problem of your heart its the vaccine.
It CAN cause palpitations though, so gtfoh
@@alvodin6197 wrong. Some people can be hypersensitive to caffeine, especially drinks like espresso. For others, it has little to no effect on them.
Need to do the next discussion on how blue light disrupts sleep - this affects me in such a massive way it's u deniable
It doesn't seem to affect my sleep. Mind you, I drink most in the morning to wake me up!
I'm the same. I have one cup about 30 minutes after waking up. Then a second one when I get to work. I'm done drinking coffee by 9:30am. I haven't noticed any drawbacks.
I love the comment, because it's a statement I'd give a few months ago. When I actually thought about it I've came to a conclusion it doesn't make much of a sense as the sleep itself should be sufficient to make me awake first thing in the morning (isn't it the purpose after all?) and not a substance ingestion. Having said that weaning off a caffeine dependency turned out to be a gargantuan challenge for me.
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.
What about matcha? Anti-inflammatory value vs. caffeine?
One cup of coffee a day wudnt hurt us, need to socialise with friends, with family members so on..Some people drink 12 cups of coffee a day, what happens to them..Also some of them I know have ten cups a day..Some don't understand, some do care..Whenever technology changes,people's mind also change....Will share video with others..Thanks both...
My mother keeps giving my autistic nephew (I mean severely autistic) coffee. I keep yelling at her but I am getting nowhere with her. I am going to show her this video! 🤬🤬🤬
Oh no!!! Some people just don't get it.
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.
Take your meds God boy.
I love my coffee !! However, Indetox from it 3 times a year. It does affect my sleep when taking it, but when not drinking it , I feel a bit depressed.
A lot of people "think" things they're doing are OK and don't effect them.
I've read that camomile tea is a sleep enhancer. Is this true?
Great advice, but it's not easy to have 8 hrs solid. Yes I can give myself the sleep opportunity but asleep.for 8?
Ahhhh a book advertisement. This is probably something to be aware of. However with alcohol causing huge disruption and insulin out of control let us have at least a morning coffee treat.😉
Also I’m not sure if I think coffee can cause depression or if the sleep disruption causes depression
What about Theacrine?
Caffeine is fun one morning a week or whatever. But addiction to it will cause more pain than gain, simple as that
I am currently at 1:00:05, so perhaps some of my thoughts will be covered later on. I will update my comment, if necessary, after I finish listening to the talk.
1. Reiki. Find a competent group that practices Reiki. Even better, if more than one Reiki practitioner can work on you at the same time to give you a treatment. The following morning you will feel as if you had a shower just before you woke up. If you learn Reiki you can practice it on yourself with the same effect. Perhaps other forms of alternative healing work in a similar way. For example, I read a book on Magnetic Healing (NZ). I tried it on some of friends of mine. They fell into a deep short sleep almost immediately, one of them even commented he had never slept better in his whole life.
2. Silva Method: Alfa, Beta, Theta & Delta brain waves. Late Jose Silva mentiond book/talk that just by closing our eyes during the day we can stop/reduce our Beta i.e. most active brain waves.
3. Last summer I hiked through a forest up a mountain range. As I climbed the temperature got slightly cooler compared to the place where I started. Along the way I felt like being an energy device wirelessly recharged by the nature itself. An interesting thing is that when we are in nature we do not quarell with nature. We just unconsciously accept it. Sometimes I do that deliberately i.e. I acknowledge/give my full attention to different objects.
4. The right to sleep mentioned in the talk is an interesting idea. When I was in my twenties, I used to do all sorts of sports/active life with minimum sleep time during the week. However, on Friday night I would fall asleep for 17 hours straight. I was active when I was awake, and it was up to me to decide: Time to sleep. A true caveman behaviour :)
5. When my daughter was several months old, I used to carry her in a frontpack. She would soon fall asleep and her whole body felt as if a ball of jelly, completely lose, yet warm and breathing.
I reallllllllllllly 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" .
You should studies on people who sleep 7-8 hours daily, instead of people who drink 3-5 cups and sleep 5 hours per day. Correlation is not causation
.
What is the name of the second man being interviewed? It's not listed in the video's description.
Yes, I would like to know that also!! And to have info on him in the show notes!!
Matthew Walker
@@robinhampshire8923 no that's the first guy
At the very end of this video, the name of his company was mentioned: HealCommunity. By going to its website, I was able to find the man's name: James Maskell.
James
How is coffee decaffeinated? More chemicals?
Swiss water method is not as it is decaffeinated by water.
Awesome video. thanks. Question: How much deep sleep time should be normal to have during the night? I understand it would depend, but it seems that for past quite some time I have less than an hour during 7-7:30 hours of sleep, very often around 30-40 minutes. I believe its not enough, as I remember I had much more a year ago. That being said, I changed sleep tracking algorithms (from Garmin to Apple) and they might calculate differently and have different accuracy, but still. Any rule of thumb or something? I dropped caffeine from my intake completely couple of days ago to monitor. I would have around 100-150g of caffein usually I guess, in practice 1-2 cups of coffee, but recently increased amount of coffee and noticed that my deep sleep dropped to 30-20min in total. This is why decided to drop any caffeine intake (dropped teas with caffeine as well). Just after one day I had 8 min more deep sleep than my usual few months average.
And did your deep sleep increase further in the last couple of weeks?
@@camas9774 actually it went better for a bit, got up to ~50 min of deepsleep, and then stared going worse again (while I had 0 amount of caffeine intake). And it seems that small amount of caffeine (one small cup before 10am) is not something that impacts my sleep as much, as I experimented for past week again. It seems that I have some other aspects impacting my sleep right now, which I can't isolate right now.
Coffee put me to sleep because I got hyper first. Water is better. Helps me think.
Health system asks doctors since their education process not to sleep, drink coffee and smoke. I don’t know in Europe but at least in America
Wut.
1:12:07 Does anyone else's video change from a convo on Sleep to how you're friendship circle affects your health ? 🤔
What about sugar? Is that bad for sleep?
I have chronic sleeping issues. I drink 2 cups of coffee in the morning. I used to drink more but I try to not do anything that leads to anxiety. Anyway, I'm overjoyed if I can sleep 3 hrs straight. So, now I just take it when I can get it.🤷♀️if I'm home during the day and I drift to sleep, we'll, like I said, I take it where I can get it.
Have you tried heavy exercise ? Works pretty good
you have to stop caffeine for real, its not unusual for people to have insomnia because of caffeine, you can't keep your 2 cups in the morning, it has to be 0
Tea before bed makes me sleep really well ironically😂
Sickness makes us sleepy. Depending on the kind of sickness too. Eating red meat seems to only let me sleep half the night.
I'd like to bet that if you rid the world of mental stress and anxiety, you could happily drink coffee way into the afternoon and still sleep soundly at night!
I'm playing personal image consultant ...why are you hiding behind the mics? I just opened your video and watched the first few moments of it and this is what I thought... the studio is set up all wrong.
I can hardly wait to hear what you have to say but can't do it right now gotta go.
I thank God for Dr. Garlic.
My messed up work shifts kill my sleep and motivation.
I wish something could be done about menopause chronic tiredness 🫤 exhausted going to bed and exhausted getting up😞
That ended abrubtly lol. 1:12:07
Yeah was weird
Anyone quit it completely for mental health purposes ?
Yes. Affects mood, motivation and anxiety a lot.
Decaf is full of dangerous chemicals
Such as?
I doubt the Swiss water decaf method does. There's chemicals in the air, water and food you eat. You drive a car don't you? Even a electric car gains energy somehow lol
@@rockyevans1584 Solvents.
so first day with no caffeine , 😂😂I don't think I can quit cold turkey. So I'll just go from 200mg first thing in the morning to 100mg and slowly cut it down because I still need a little boost for homework
Bummer, now I have to give up coffee. Oh well, if that is the worst thing that ever happens to me, and it improves my health span, I will be a lucky man.
No need to quit, there is the whole world of decaf, or million teas (less caffeine and many with zero) atop of having your coffee(s) before noon.
Say my personal favorite is freshly baked decaf beans that I mill personally (often by my hand grinder) a minute before cooking it Turkish/Greek style with a bit of cocoa sugar.
I think those damn triple shot expressos ruined my sleep. I used to sleep 8 hours and deep sleep but now my sleep is so poor. I quit drinking expressos and i just have regular cup of coffee but my sleep cannot go back to normal anymore. Im about to quit caffeine al together tomorrow, im that desperate to get my sleep back.
"In America... Tailgating" 🤣... (we've got pubs too, we just call them something else)
I stop caffeine quite sometimes now, but still, I can't sleep. 🤷🏽♀️
Nicotine? Blood sugar??
Sucks doesn’t it? Insomnia isn’t just about caffeine 😳😫
1:12:55
“Caffeine is disruptive to sleep.” that’s WHY I DRINK IT! 😂
I will stick to tea after mid day.
That's like saying you'll just do cocaine instead of crack.
@@Joshua-gu5nj you say that like it's a bad thing. Deviated septums are more cool than having callused thumbs
But 2 1/2 hours?
I do believe my sleep us better when I don't drink coffee. How do Italians get away with their espresso drinking?
Well, they haven't won the World Cup in like forever😂....
What is up with the second half of this? Doesn't say anything about this talk in the title or description
I quit caffeine and got insomnia . Mental eh
I bounce out of bed every morning after 6 hours of sleep. I cant sleep more. Why sleep your life away if you do not have to? I enjoy the sunrice and the morning stillness. Thats my part of the day. I have heard that Margret Thatcher slept 4 hours a day. She became 87.
And died of Alzheimers
All I can say for myself...find the balance, be present as much as possible, and remember that life is transitory. Give a fuck...but not too many.👍😉
Before took a nap, I couldn't lift a long watermelon off my utility cart. After the cat nap, I lifted off like it was a flimsy sheet of paper.
💖❤️💖❤️🙏❤️💖❤️💖
Toy told me, coffee reduces the risk of Alzeimers. He died. He probably meant well. He was my friend.
Not me listening because I can't sleep....
So I gave up tobacco and alcohol, I gave up red meat, I gave up sugar.....and now you're coming for the one joy I have left in the morning with my coffee?!?!? Over my dead body!
well no need for tobacco. maybe go back to the meat. im sure you never ate meat regularly. meat will fix your life.
get back on the red meat and drop the coffee, it's doing way less damage than you think
Quite frankly, I do NOT know what to eat or drink anymore.
I do not eat red meat anymore, taken gluten out, lactose out, almonds and peanuts out, white bread and cookies out, Coca-Cola out, fruit drinks out(too much sugar), pastas out! Pizzas out! What’s left to eat? I eat KALE, chicken/salmon, avocado and WATER!!!!!!!!!!!! That is ALL!
Eat meat
I'm retarded. Garlic makes me want to sleep versus playing. When I have my Garlic at bed time, I wake up refreshed and I inthused about a project. Exercise is used in the process.
I don't like people telling me to do this or do that. My TH-cam gives me options. I'm fine with that. It's like a smorgasbord.
You need to get over it. If you are anti science, then just say that.
would marijuana counter the effects of caffeine?
Both of those decreases blood flow to the brain.
Misleading title. There weren't any tips on improving sleep, only a list of what sleep deprivation can do. Annoying, as I listened to the end.
Ooh haa haa! Ppl have to be careful about themselves and be responsible for themselves! Point period BLANK!
LeBron takes a nap and that's supposed to be good now? Every sleep expert ever had been claiming that naps are the worst thing. Plus Roger taking 12 hours is just bs. And I'm getting pretty tired (yes yes) of all these different experts saying different things. 7-8 hours would be best. Another says 6-7 might even be better suggests latest research. And what about sleep quality over quantity?
I think it's different for everyone, no one size fits all.
People cannot be they care too much. learn how to not care and you can drink two double cups of coffee and go to sleep.
George Carlin, "Just don't give a fuck."
This is the real cure or problem.
Caffeine is like Cell phones or Weed... when there's a Zillion "addicts" ANYTHING becomes just say " Okay" . Ponder.
of course
Little boy, state studies….
mix your decaf with Teeccino until you can go full un-caf with all vegan all herbal never caffeinated Teeccino!
whats wrong with eating meat? shy always a salad is healthy food?
aside:
the less toxic your diet is, the less sleep one needs.
the gods did not gold plate the mystical 8 hours and lower it down from the heavens for us mortals to follow. no.
8 hours is good for people who are obese.
I am very healthy athletic person. I need 8 hours. Anything less and I struggle.
That's this guy's shtick
I like McDonald's coffee.
what's wrong with you ?
Th Aussie mcdonalds started the mccaffe. The fresh espresso coffee here is awesome. Even the 7-11 $2 coffee is good here.
This guy has never tried a "real" drug? Sorry, but, there are much worse drugs than caffeine.. Probably every single drug in existence is worse than caffeine? You wasted lots of government money on caffeine
His work is about how caffeine affects sleep. People worldwide are in a sleep deficit, which affects the life quality. Taking caffeine indiscriminately anytime in the day or night is the culprit. We do need these studies to make better choices for ourselves and future generations. 👍
Taking any drug indiscriminately is gonna affect you..drinking 1-2 cups coffee, will do very little if anything to your sleep. I am NOT talking about people who do not get enough sleep, and are using caffeine to "push through". I am talking about people who sleep 7-8 hours every day and drink 1-2 cups of coffee.
noname noname@ it is not a hard core drug, by any means. This is ridiculous. You said you drunk 3-4 cups of coffee for most of your life. What does that even mean??? 15, 30 years? Have you tried being addicted to alcohol
, Methamphetamine, opioids, etc?
@@eatmybutt42069 it's a very mild drug. How long after abstaining did you experience these effects?
no
Give up the coffee and bring back the meat
Why does the interviewee change half way through?