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I tried 60 days no caffeine a few years ago, didn’t notice any benefits, went back to drinking coffee regularly but stop before noon. Around the same time I tried 60-90 days no alcohol and noticed significant benefits, and while not totally abstinent I never went back to drinking regularly.

My partner and I sleep in different bedrooms. Though there are huge benefits to sleeping next to someone, we have different preferences for temperature, dogs in the bed, and he snores. Since sleeping in different beds, we’ve started having the best sleep of our lives. We even surprise each other with coffee in the mornings

A quick summary with notegpt: When we don’t sleep well, every aspect of our life suffers, including moods, relationships, focus, concentration, and even our risk of chronic diseases and early death. Many people engage in behaviors that unknowingly sabotage their sleep quality. In this video, Dr. Rangan Chatterjee discusses the negative impact of caffeine and alcohol on sleep and encourages viewers to be mindful of their intake. Highlights 02:10 ⚡ Liquid stress: Caffeine and alcohol can negatively impact sleep quality, leading to tiredness, dependence, and a vicious cycle. 07:32 ⚡ Caffeine and stress thresholds: Under low stress, caffeine tolerance might be higher, but when stress increases, tolerance decreases, affecting sleep. 13:45 ⚡ Alcohol as sedation, not sleep aid: Alcohol can fragment sleep, reduce REM sleep, and hinder emotional processing, impacting mood and mental health. Key Insights 💡 Caffeine tolerance: While caffeine affects everyone differently, consuming too much can disrupt sleep. Pay attention to the timing and dosage of your caffeine intake. 💡 Stress and caffeine: Stress can lower caffeine tolerance, leading to sleep disturbances. Assess your stress levels and consider reducing caffeine intake if necessary. 💡 Alcohol and sleep fragmentation: Alcohol may make you feel as if you’ve slept well, but it often leads to fragmented sleep, causing fatigue and tiredness the next day. 💡 REM sleep and emotional processing: Alcohol suppresses REM sleep, hindering emotional first aid and potentially contributing to mood disorders like depression and anxiety. 💡 Sleep quality and outlook: Improved sleep quality can positively impact your outlook on life, as the tired brain tends to remember negative experiences more vividly. 💡 Enjoyment vs. sleep quality: While people may enjoy a glass of wine before bed, it’s essential to recognize the potential negative effects it can have on sleep. Find alternative ways to relax and reward yourself. 💡 Mindful intake and sleep improvement: Being mindful of caffeine and alcohol intake can help improve sleep quality, energy levels, focus, concentration, and overall well-being. 👋

I love my sobriety but cannot tackle insomnia. I am afraid to sleep. I am afraid of the process itself. Shutting myself off briefly to rest is just something I cannot do in good faith. I tend to sleep better around noise. I sleep better if I just had a long conversation before. Sleep is the apex of loneliness. Its a construct that even as an older adult I still cannot get my head around.

Thank you Dr Chattergee. I have decided today after listening to you, that I wil stop drinking my coffee at 10.15am. As that is when I was drinking my coffee, whilst listening to you. Going to try it for 10 days. From 24.04.24 I wil be back😊

I feel you are totally genuine And come from your heart. Put so much into caring for yourself and others . To me your a lovely human.

Art is not just a relaxing activity for hobbyists!

Thankyou, learned so much. Can't beleive i was so oblivious to this, lets hope I see an improvement.

One of these best podcasts ever. Literally life changing.

Such valuable concepts...the Blue Zone studies show that less is more when it comes to supplements and performance enhancers...and more analog activities,unprocessed foods, naturally functional exercise, and human connection are key.

The stress //coffee relationship and effect is spot on for me. One cup in the morning is perfect but not essential when life is busy to stressed. As to not sleeping well ~ the best thing about being single again after 20+ years of sleep deprivation (an average of minus four hours per night!). It’s amazing how much younger I feel…energy about double. I think it’s insane that we think we should be sleep deprived due to western relationship expectations. This needs to be reviewed ~ also the use of computers or other screen time. Thank you for your valuable insights into this all..

Yeah I noticed pretty early on that I couldn't consume coffee like my family does. My parents and my grandma will drink a cup before bedtime, and if I do the same, I'll just toss around in bed for hours despite being really exhausted. So I normally drink my last coffee for the day around 1PM if I'm following my regular sleep schedule.

Thank you so much for your video, bring a lot of important information in context. In the healing process it's important to listen (not look at the screen all the time maybe) a speech with more time than a TikTok.

Thank you, Dr. Chatterjee.

Thanks for sharing

Great video - a couple of extra things I do that I’ve noticed have made a difference to me: Delete social media apps on my phone. This means when I want to go onto social media it’s intentional, I have to download the app every time I want to post or check something and stops mindless scrolling. Secondly, I love my morning cup of coffee and find it very difficult to give up, so I’ve found a really good quality decaf that I have in the week and have a proper coffee at the weekend.

Wish this video had chapters 🙏

Thank you

Great exercises for my 80-year-old body in just 5 minutes. I thank you for showing those moves.

You can have some organic caffeine free chicory after your morning cup of coffee also to cut down. 💛

WOW Fantastic

Any chance to add timelines on the video please?

When you don't get enough sleep is causes your adrenal glands to produce cortisol which will raise glucose/sugar in your blood, which then will raise insulin. This process causes weight gain and so many other bad things. Stress will do the exact same thing. Too much exercise will also do the same thing.

Dr. Rangan Chatterjee's enlightening video serves as a crucial guide for those seeking to boost their sleep quality and overall happiness. By exploring the detrimental effects of caffeine and alcohol on sleep, the video underscores the importance of mindful consumption. Key insights reveal that while moderate caffeine can be managed under low stress, its tolerance dramatically drops under high stress, impacting sleep. Alcohol, often misconceived as a sleep aid, actually fragments sleep and suppresses REM sleep, which is vital for emotional processing and mental health. The discussion extends beyond merely avoiding these substances to embracing alternative relaxation techniques, thus promoting better sleep and a healthier lifestyle. This comprehensive approach encourages viewers to make informed choices that enhance both their physical health and mental well-being.

Not wanting to just work and go straight to sleep is the culprit for me. I need SOME time to do nothing/leisure/,enjoyable stuff. Three hours minimum

An excellent,informative,evidence-based and insightful presentation! The doctor uses tentative language(can,may,might);hence ,not patronising .I will follow his suggestions to see what will happen.

I don’t do caffeine after 2:30pm I haven’t hard a drop of Alcohol since last summer.

you forgot to mention kids. #1 energy vampire

This is brilliant! Diversity of activities is such an important part of self care and can fly under the radar. I have to consciously apply awareness to this reality, to ensure that I'm not all about the to-do list...perpetually. I'm highly conscientious, and the to-do list never ends. I have to establish boundaries so that the "me /relaxation" space is deliberate and protected. It takes discipline! And standup comedy is awesome.. laughing out loud is pure restoration and a reminder that we all are sharing this human condition. Laughing brings us all together to celebrate the absurd funny-ness of life.

Very informative. I’m an RN on steady night shifts. Would be excited to see tips for shifters.

What to do about nightmares? I have them almost nightly. My guess is I'm pumping a tremendous amount of cortisol throughout my body. Even my "good" dreams can be very arresting. I suffer from daytime fatigue as a result.

Thank you so much.

I totally agree about alcohol I noticed when I drink alcohol it disturbs my sleep I'm a poor sleeper to begin with I drink once a week happy hour makes it a little bit better than drinking before bed also since I'm such a light sleeper I sleep in separate beds with my husband years ago I would never think about doing this but it's best because we both disturb each other in the same bed

I am doing keto snd i dont drink alcohol. Prior to starting keto id drink 1-2 diet coke a day, plus a large starbucks skimmed milk latte. I now don't drink diet coke because im concerned about impacts on gut health and also the artificial sweetner is a trigger for me to crave process food. Soi drink 2l of water, and have bought my own coffee machine. So I'm having 1/2 cofees a day but only in the morning. My coffee is now way better quality and isnt laden with calories feom carbs etc.. I really couldn't cope without my morning espresso. Yes I know that means im addiction to caffeine, buton a strict diet of keto it keeps me going as its a treatand tastes great. The point re the coffee shops is rhey contributedto my weight gain as the cofeesare not only calorific but allthe food theytempr youwith is awful. Getting my own machine is the best thing for me.

This video really needs chapters

My bedroom is the other side of neighbors lounge... I been wearing earplugs for years now it helps but doesn't block out noise. I cut down on coffee only one or two a day and maybe a little bit of tea. I don't look at my phone too much now I choose to watch a big TV. I don't use phone in bed anymore. I turn it off and if there is an emergency then they'll have to wait until next day. Turn off and your life will be better, not perfect. Set your boundaries with certain people . If you don't sleep well get up and sit in your lounge don't scroll your phone especially in bed. The bright light will stimulate your brain awake. And I don't drink alcohol anymore unless in social settings or maybe buy the odd one cocktail in a can now and again. Thanks 😊

I have no problem being alcohol free but I love my coffee. Is a true enjoyment in my daily life 😊 Let me add, I do not consume caffeine after 2pm and if I do feel for a coffee after then, a decaf is still of comfort.

I have a cup of coffee every morning before twelve and I sleep very well but if I have a cup of coffee at four o’clock I have trouble sleeping. So I stick to one cup of morning coffee and that’s it

Someone is using Dr. Chatterjee's name and profile picture to send spam messages, please be aware of that. I just received a notification for a comment on one of my comments. It's his name, but one letter of the handle is different.

Sleep has a lot of benefits, but what about all of the parents of newborns or young children who don’t have the option to sleep as much as other people? I meditate daily to go into restorative states. Sometimes a powerful meditation session is actually more beneficial than sleep. There are very skilled meditators who can sleep far less than the average person and be very functional.

anyone got a summary?

I didn't have a smartphone for longer than anyone else I know. I kept my feature phone for as long as I could, and I didn't envy the smartphone owners. In fact I felt pity for them. While I enjoyed the view during my train commute, or was observing people, they all were looking at their screens, looking really pitiful. I'm typing this on my smartphone now, I'm pitiful now myself. I remember seeing my friend watching TV and using her phone at the same time, and I thought, what a headache... Why would you do that. Guess what, I rarely watch a full movie now without reaching for my phone. I despise it, but I'm also very reliant on my phone. Where's the way out from this mess?

Interestingly, I can have a strong espresso before bed, and I still go straight to sleep. If my partner has one after 3pm, she can't sleep.

I clicked on thinking it said one minute 35 seconds

I drink 50ml of coffee per day- that’s about 1/8th of a standard cup of coffee

Given points about partners sleeping in separate beds, neuro-scientist Dr Tara Swart would disagree - as the studies she has conducted show the quality of sleep is better when loving couples sleep together, as historically human beings are conditioned to sleep communally. A discussion between the two of you specifically on this topic would be interesting. (I see you spoke to her 4 years ago on another subject.)

The sleep thing is real…I don’t sleep at night properly and my whole world is being affected now…I knew I had real brain deficits the other night when I spelt “small” like this “cmall” and didn’t even notice. 😢

And when one has all those things corrected and sleep hygiene down to a science and one’s sleep is still bad, believe me there’s got to be more- I wish that was it but…..?

My boyfriend refuses to stop drinking strong coffee which is full of arthritis pain and can not get out of bed or walk for 5 minutes without pain. Yet he will scream blue murder and throwing objects across the room if told he should stop drinking coffee or alcohol obsession with his addictions long list tossing everything out the window.

Alcohol is poison. Period.

I have tried everything suggested. Nothing touches chronic insomnia

Dr. please get Shyakh Hamza Yusuf on here.

People doing a lot of silly things,just mostly of them dont what approve that and still keep doind silly things.Sad to look on this ....

In Canada police ignore men with many court cases being aware of men with a history of court action. While doctors ignore complaints from woman living with men abusive are ignored, psychiatrist refuse to connect with doctors and police officers whom have been called often because of my partners bad obnoxious behavior. Yet doctors again refuse to address men struggling with mental illness leading to truck accidents to blacking out at the wheel from neglected symptoms l his partner has made every attempts to make this preventable. Yet woman living with men like this are ignored.

Frankly, Dr, as a chronically ill woman with absolutely no life quality, I sincerely hope I do not wake up one day in the next few days/weeks because I am damaged beyond repair.

I am for polygamy, have been since early childhood. Same bed: another story.

Can you be my family doctor please 🙏🏽😂

its the number one drug on the planet you cant argue against the precious caffeine with people.

what if I go to the gym and do a massive HIIT workout after the coffee. This is totally anecdotal. Forget these influencers. All for the likes.

He just repeats what everybody knows.The circadian rythymIve watched negative content and slept well then I’ve meditates and stayed awake all night.

Drink your coffee, there are people in Africa sleeping!

This guy never timestamps any of his videos😠

My daugther😂 is so negative

One and a half hour lol just say the fuckin things and move on