00:00So this study obviously got me very excited and what this showed is that they looked at
00:032,000 odd participants and they tracked what they were eating and drinking and doing and they found
00:09that if you stop caffeine by two o'clock then actually that's really good. So you need a seven
00:14hour window of no caffeine before bedtime and about three to four hour window before going to
00:21sleep for alcohol and it's this whole idea of sleep hygiene. What you're trying to do is wind
00:26down, come off your screens, really think about sleep as a winding down exercise as you're getting
00:32there. So you like your coffee about when? I like it first thing in the morning and really
00:36strong. Throughout the day? No, I'll have it in the morning but I won't have it in the afternoon
00:41actually because I'm a terrible sleeper anyway so I would only need a little cup of coffee and that
00:46would be me awake all night. I think I process caffeine quite easily so I can drink coffee
00:53until late afternoon. Can you? Can you? I can't. I find people who are like really weird who can have it
00:59right in bed. Exactly. That's fair. And the reason is because caffeine is a similar shaped molecule to
01:08adenosine. So adenosine is this hormone that we build up throughout the day which actually gets us
01:13ready for sleep because we live in a circadian rhythm. Right. And so as this adenosine is building
01:18up what caffeine does is so clever it mimics that same molecule gets into all those slots like a
01:24puzzle and so therefore your brain doesn't feel that it's sleepy anymore hence why actually having
01:29a cot off at two o'clock is a good idea. I understand it makes sense doesn't it? Yeah so that's why I find
01:35people who can process caffeine quite weird but what this study didn't take into account again
01:39people who have late night coffees and also shift workers as well.
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