Why should we delay coffee in the mornings

Delaying coffee intake in the morning has several benefits, according to Andrew Huberman from the Huberman Lab:

1. Cortisol and Adenosine Management:

   • Upon waking, cortisol levels naturally increase, peaking shortly after. This rise helps increase alertness and mood and aids in clearing residual adenosine, a molecule that promotes sleepiness. Drinking caffeine immediately can interfere with this process, blocking adenosine receptors but not clearing adenosine, which may disrupt the natural cortisol peak and make you feel more tired later 1.

2. Avoiding Afternoon Crashes:

   • Consuming caffeine too early can lead to a midmorning crash. By delaying coffee for 90-120 minutes after waking, you allow cortisol levels to peak naturally and adenosine to clear out effectively. This helps maintain consistent energy levels throughout the day, reducing the likelihood of needing more caffeine later, which can disrupt nighttime sleep 2 3.
     
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     Morning Routine Essentials
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     Caffeine Timing
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     Caffeine Timing Tips
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     Caffeine Timing
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     Caffeine Timing Tips
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3. Long-Term Wakefulness and Focus:

   • Delaying caffeine can reinforce the neural circuits between the circadian clock and cortisol release. This practice may enhance natural wakefulness and reduce the dependency on caffeine for morning alertness, potentially improving overall focus and reducing midday slumps 4 5.

4. Improved Sleep Quality:

   • By minimizing caffeine intake too close to bedtime, you avoid compromising sleep architecture and ensure better sleep quality. The delayed caffeine intake strategy contributes to a healthier sleep-wake cycle, enhancing sleep quality over time 6.

In summary, delaying morning coffee supports natural cortisol rhythms, helps avoid energy crashes, promotes better focus and wakefulness, and improves sleep quality.