I have a question about this episode Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84 and this Caffeine Timing Tips What are the benefits of delaying caffeine intake for 90 to 120 minutes after waking, as discussed in the Huberman Lab Podcast episode "Using Caffeine to Optimize Mental & Physical Performance | Huberman Lab Podcast 101" and the clip "Caffeine Timing Tips"?

In the Huberman Lab episode, Andrew Huberman suggests delaying caffeine intake for 90 to 120 minutes after waking up as it can help avoid the common "afternoon crash" 1. By delaying caffeine, you are allowing your body's natural cortisol rhythm to peak after waking, which can enhance wakefulness and reduce the dependency on caffeine later in the day. Consuming caffeine immediately can interfere with this natural process.

Additionally, delaying caffeine intake can reduce the urge to consume more caffeine in the afternoon, which can disrupt sleep patterns. The afternoon crash typically makes people either grumpy or groggy, leading them to consume more caffeine, potentially impacting the quality of sleep 1. Reducing or avoiding caffeine intake late in the day is also recommended to maintain optimal sleep architecture.

However, Andrew Huberman advises that if morning exercise is part of your routine, consuming caffeine immediately might be beneficial. Yet, this could result in a noticeable dip in energy in the early afternoon 1. Ultimately, personal schedules and preferences should guide caffeine consumption habits.