When should I drink coffee?

Usually, have coffee 90–120 minutes after waking, and stop caffeine 8–12 hours before bed. 1 2

• If you sleep around 10 p.m.: Aim to make your last caffeine around 10 a.m. or earlier; 11 a.m. or noon is a later cutoff Huberman says he sometimes uses, while still recommending avoiding caffeine for 8–12 hours before sleep. 3
• Why wait: Caffeine after the morning cortisol peak may support alertness while helping avoid the afternoon energy crash associated with drinking it immediately after waking. 4 5
• If you exercise early: Having caffeine before an early, intense workout is acceptable, though it may be followed by a more noticeable early-afternoon dip in energy. 6
• Adjust for yourself: Keep caffeine at a level that doesn’t make you anxious or jittery, and time it so it doesn’t compromise your sleep. 7 3