caffeine intake

This is episode 3 of a 6-part special series on sleep with Dr. Matthew Walker, Ph.D., a professor of neuroscience and psychology at the University of California, Berkeley, and leading public educator about the role of sleep in health, disease and performance.  We explain how our sleep architecture changes as we age. We also cover how childhood development and aging affect sleep biology and needs. We also discuss whether polyphasic sleep (multiple short sleep periods) is beneficial.  Then, we discuss naps, including their positive benefits, individual variability, those who should not nap, and alternative rest states like non-sleep deep rest. Dr. Walker shares protocols to optimize nap duration, timing and effectiveness. We also explore the effects of caffeine on sleep and other health aspects, as well as the optimal timing for caffeine intake. This episode describes many actionable science-based tools for optimizing sleep, naps and caffeine use for better health and performance. The next episode in this special series explores the relationship between sleep, memory, and creativity. For show notes, including referenced articles and additional resources, please visit hubermanlab.com. Thank you to our sponsors AG1: https://drinkag1.com/huberman BetterHelp: https://betterhelp.com/huberman LMNT: https://drinklmnt.com/huberman Waking Up: https://wakingup.com/huberman Eight Sleep: https://eightsleep.com/huberman Momentous: https://livemomentous.com/huberman Timestamps (00:00:00) Sleep Structure (00:01:29) Sponsors: BetterHelp, LMNT & Waking Up (00:05:42) Sleep Phases & Lifespan (00:11:58) Sleep Stages & Lifespan, Sleep Paralysis & Animals (00:20:19) Adults & Biphasic Sleep, Modern Society (00:25:14) Chronotype, Circadian Rhythms & Biological Flexibility (00:29:07) Genetics & Chronotype (00:31:42) Sponsor: AG1 (00:32:55) Biphasic Sleep, Adults; Body Position & Sleepiness (00:40:09) Naps, Positive Benefits, Nighttime Insomnia (00:49:38) Tool: Optimal Nap: Duration & Timing; Grogginess (00:58:15) Nap Capacity, “Liminal” States & NSDR (01:07:37) NASA Nap Culture, Power Naps (01:11:49) Sponsor: Eight Sleep (01:12:50) Tools: Nap Timing, “Fragile” Nighttime Sleep; On-Off-On Protocol (01:18:57) Avoiding Naps: Insomnia, Aging & Sleep Quality Decline (01:28:20) Caffeine, “Nappuccino”; Hot Drinks (01:38:28) Adenosine Clearance, Sleep  (01:43:10) Tool: Delaying Caffeine, Afternoon Crash, Sleep Quality (01:49:06) Caffeine, Health, Antioxidants; Caffeine Tolerance & Alcohol (01:56:54) Tool: Nap “Enhancements”, Caffeine, Light & Face Washing (02:04:33) Polyphasic Sleep, Adverse Effects (02:12:43) Sleep Deprivation & Car Crashes; Polyphasic Sleep (02:16:49) Zero-Cost Support, Spotify & Apple Reviews, Sponsors, YouTube Feedback, Momentous, Social Media, Neural Network Newsletter Disclaimer

It’s the world’s most popular drink, with people drinking over 2 billion cups a day, but we still can’t agree on the most important facts about coffee. In this new episode Steven sits down with the world leading coffee expert, James Hoffmann. James won the World Barista Championship in 2007, is the co-founder of Square Mile Coffee Roasters and through his YouTube channel has become one of the leading figures in the world of coffee. He is also the author of ‘The World Atlas of Coffee’ and ‘How to Make the Best Coffee at Home’. In this conversation James and Steven discuss topics, such as: Where coffee really comes from How coffee is the world's most popular drug Why you can't tell how much caffeine is in your coffee How to get the maximum benefit from coffee How he went from not drinking coffee to an expert in 2 years Why coffee costs so much The best high street coffee you can buy How we are all addicted to coffee Why you get the coffee jitters What is the lethal level of coffee How caffeine is an insect repellent The history of coffee How coffee changed the world Why 1 cup of coffee will increase your life How he became the world’s best barista The best way to make coffee How to have a better cup of coffee Why coffee pods are rubbish His favourite coffee How he made his passion his life Why he became obsessed by coffee How he learned to communicate You can purchase James’ most recent book, ‘How to Make The Best Coffee at Home’, here: https://amzn.to/3SO1Xl1 Follow James: Instagram: https://bit.ly/3SOu0Rn Twitter: https://bit.ly/3ukOQOe Watch the episodes on Youtube - https://g2ul0.app.link/3kxINCANKsb My new book! 'The 33 Laws Of Business & Life' is out now: https://smarturl.it/DOACbook Follow me: Instagram: http://bit.ly/3nIkGAZ Twitter: http://bit.ly/3ztHuHm Linkedin: https://bit.ly/41Fl95Q Telegram: http://bit.ly/3nJYxST Sponsors: Linkedin http://linkedin.com/doac Shopify: http://shopify.com/bartlett Huel: https://g2ul0.app.link/G4RjcdKNKsb Learn more about your ad choices. Visit podcastchoices.com/adchoices

From the moment you wake up, your body starts to prepare for sleep. We show you how to adjust your daytime habits to get the best possible night of rest.

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