Why delay coffee 90 minutes?

Andrew Huberman advises delaying caffeine intake for 90 to 120 minutes after waking to prevent the afternoon energy crash often experienced by many people. This is because caffeine works by blocking adenosine receptors, which can temporarily mask the buildup of adenosine—a key factor in inducing sleepiness throughout the day. If you consume caffeine immediately upon waking, you block these receptors too early, and once caffeine's effects wear off, the underlying adenosine will make you feel more tired later in the day.

Additionally, by delaying caffeine intake, you allow cortisol (a natural "wake-up" hormone) to peak naturally, which helps optimize alertness without over-reliance on caffeine. This strategy aims to maintain a consistent level of energy across the day without needing additional caffeine boosts in the afternoon, which can disturb nighttime sleep quality when consumed too late in the day 1 2.