Set a caffeine cutoff well before your usual bedtime—ideally 8 to 12 hours earlier, and at minimum about 8 hours before sleep. This helps protect sleep quality and architecture, including deep and REM sleep, because caffeine can still fragment sleep and reduce slow-wave sleep even when it doesn’t keep you from falling asleep.
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“We can make temperature adjustments. We do all these things, avoid caffeine too late in the day.”
huberman · Enhance Your Learning Speed & Health Using Neuroscience Based Protocols | Dr. Poppy Crum · Sep 29, 2025 · 1:10:18 · open ↗