When should I drink coffee?

To optimize your caffeine intake, Andrew Huberman recommends delaying your first dose of caffeine until 90-120 minutes after waking up to avoid the afternoon crash and improve nighttime sleep quality. You should avoid consuming caffeine in the 8-12 hours before sleep to prevent disrupted sleep architecture, so if you sleep around 10 PM, try to have your last caffeine intake before 10-11 AM or noon at the latest 1. Additionally, consuming caffeine right after the cortisol peak in the morning can enhance its alertness benefits 2. If exercising early, it is acceptable to take caffeine before working out, though this may cause an early afternoon energy dip 3. Remember, daily caffeine consumption should not cause anxiety or disrupt sleep to be considered beneficial 4.