Скачать или смотреть When to Stop Caffeine Before Bed: The 8-Hour Rule (Explained)

Yes—afternoon caffeine can steal deep sleep. Across controlled studies, caffeine cut total sleep by ~45 minutes and reduced sleep efficiency by ~7%—even when taken hours earlier. This video shows exact cut-off times, why half-life & genetics matter, and smarter late-day swaps.

caffeine, sleep, coffee, caffeine half life, when to stop caffeine, tea, l theanine, energy drinks, insomnia, dietitian tips

Chapters:
00:00 Intro — how caffeine really affects sleep
00:219 Research: –45 min sleep, –7% efficiency (what studies show)
00:42 How caffeine blocks adenosine (quick)
01:03 Half-life explained (why timing matters)
01:31 Fast vs slow metabolisers (CYP1A2 / ADORA2A)
02:26 The 8-hour coffee cut-off (and why)
02:45 Visual guide: caffeine by drink (tea/coffee/matcha/energy)
03:14 L-theanine: why tea can be calmer late-day
04:17 Final tips: brew smarter, sleep deeper

About me: I’m Ola, Clinical Dietitian focused on blood tests & deficiencies. I help you make science practical.

This video is for information only and is not medical advice; always consult a qualified clinician for diagnosis or treatment.

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