How does caffeine intake in the evening affect the quality of sleep at night?

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Caffeine intake in the evening can significantly impair sleep quality. According to , consuming caffeine as late as eight hours before bedtime can reduce the amount of deep sleep by up to 20%, even if one feels they can fall asleep and stay asleep without issues. This reduction in deep sleep can leave individuals feeling less rested and more reliant on caffeine the next day, creating a cycle of dependency 1 2.

highlights that caffeine affects sleep architecture, disrupting the depth and quality of sleep. Even if one can fall asleep, the sleep obtained is not as restorative. Therefore, it is generally advised to cut off caffeine intake at least eight hours before bedtime, ideally 10-12 hours for those more sensitive to caffeine 3 4.

Caffeine Sensitivity

Matt explains the importance of understanding caffeine sensitivity and its impact on sleep quality. He emphasizes the need to moderate caffeine intake based on individual sensitivity levels and timing to optimize sleep.

Huberman Lab

Dr. Matt Walker: How to Structure Your Sleep, Use Naps & Time Caffeine | Huberman Lab Guest Series
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Maintaining consistent sleep and caffeine intake schedules is crucial. recommends avoiding caffeine after 2-3 PM to prevent it from affecting sleep. Additionally, delaying caffeine intake until 90-120 minutes after waking can help avoid an afternoon energy crash and minimize the need for late-day caffeine 5 4.

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