When should I drink coffee

When consuming coffee, timing plays a crucial role in maintaining energy levels and ensuring good sleep quality. Andrew Huberman suggests delaying caffeine intake by 90 to 120 minutes after waking up. This delay helps to avoid the common "afternoon crash" by ensuring that adenosine, a chemical associated with sleepiness, isn't blocked too early in the day by caffeine 1 2.

For those who exercise early in the morning or need caffeine for an immediate boost, consuming caffeine shortly after waking is okay, but they should be prepared for a possible early afternoon energy dip. Splitting caffeine intake—having some immediately and more a while later—is another strategy to sustain energy levels throughout the day without needing an afternoon caffeine boost 3.

It's also important to avoid caffeine 8 to 12 hours before bedtime to prevent it from negatively impacting the quality of sleep. Even if you can fall asleep after late-afternoon caffeine, it might still reduce your deep sleep, leading to feeling less refreshed the next day 4.