What is the science behind this
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The science behind delaying caffeine intake relates to its impact on adenosine receptors and cortisol release. Adenosine is a neurotransmitter that promotes sleepiness, accumulating during wakeful periods. Caffeine acts as a competitive antagonist to adenosine, blocking its effects and preventing the feeling of tiredness. However, if you consume caffeine immediately upon waking, it can interfere with the natural morning release of cortisol, a hormone that helps wake you up and reduce adenosine buildup naturally without caffeine's aid. This can lead to a dependency cycle and a potential afternoon energy crash as the caffeine wears off and the suppressed adenosine effects catch up 1 2.
By delaying caffeine consumption until 90 to 120 minutes after waking, you allow adenosine to naturally clear through the action of cortisol, leading to more sustained energy throughout the day. This timing helps prevent the mid-morning crash and reduces the need for more caffeine later in the day, which can negatively impact sleep if taken too late 3 4.
Moreover, managing caffeine timing can optimize alertness and enhance energy levels, providing a stable arc of wakefulness without the necessity for additional caffeine in the afternoon. This strategy aligns with optimal neuroplasticity for maintaining focus and energy levels 4.
