how many hours before bed should you stop taking caffeine

Sources:

Caffeine should ideally be avoided within the 8 to 12 hours preceding bedtime to ensure that it doesn't disrupt the architecture and quality of sleep. Since the half-life of caffeine is such that it can affect sleep, even if you can fall asleep, the depth and restorativeness may be negatively impacted 1 2 3. Therefore, it is recommended to have your last caffeine intake no later than mid-afternoon, depending on your specific bedtime 1.

Caffeine Consumption Insights

Daily caffeine can be beneficial for most adults, as long as it doesn't induce anxiety or disrupt sleep patterns. It's crucial to avoid caffeine 8 to 12 hours before bedtime to ensure quality sleep, particularly for achieving deep and REM stages. While some may tolerate late caffeine consumption, it's best to limit this habit for optimal rest and cognitive performance.

Huberman Lab

AMA #8: Balancing Caffeine, Decision Fatigue & Social Isolation

when is your temperature maximum

Sources:

Your body temperature typically peaks in the afternoon, slowly declining toward nighttime. This follows the rise from the temperature minimum, which occurs 90 minutes to 2 hours before your average waking time, and reflects the circadian rhythm of body temperature 1. So if you usually wake up at 6:30 AM, your temperature minimum would be around 4:30 AM to 5:00 AM, and you would expect your temperature to peak several hours later in the afternoon.

Your Temperature Minimum

Andrew explains the importance of knowing your temperature minimum, which is the lowest point in your body's temperature cycle that falls 90 minutes to 2 hours before your average waking time. This cycle is crucial in regulating your internal rhythm and can be disrupted by various factors such as saunas, cold baths, and meals.

Huberman Lab

Find Your Temperature Minimum to Defeat Jetlag, Shift Work & Sleeplessness | Huberman Lab Podcast #4

how many hours later?

Sources:

The peak in body temperature occurs sometime between 4:00 PM and 6:00 PM, as detailed by . This is approximately 10 to 14 hours after the temperature minimum, which tends to be around 4:00 AM 1. The exact timing can vary from person to person, but this is a general pattern aligned with the circadian rhythm.

Temperature and Circadian Rhythms

Temperature fluctuates throughout the day, peaking in the afternoon and dipping around 4 AM, revealing a natural rhythm that varies among individuals. This internal temperature cycle is influenced by external cues, primarily light and exercise, highlighting the importance of these factors in maintaining our circadian rhythms. Forget the notion of a single "normal" temperature; it’s all about when you measure it.

Huberman Lab

Using Science to Optimize Sleep, Learning & Metabolism | Huberman Lab Podcast #3