Delaying caffeine intake for 90 to 120 minutes after waking can significantly enhance wakefulness and reduce the likelihood of an afternoon energy crash. Consuming caffeine too late in the day can disrupt sleep quality, even if one feels they sleep well. For those who exercise in the morning, caffeine can be beneficial, but it may lead to a noticeable dip in energy later on. Ultimately, personal schedules and preferences should guide caffeine consumption habits.