When is the best time to drink coffee?

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The optimal time to drink coffee, according to , is 90 to 120 minutes after waking up. This delay helps prevent the so-called afternoon crash, which is a significant dip in energy levels that often leads to additional caffeine consumption later in the day. This can disrupt sleep if caffeine is consumed too late in the day 1 2 3.

Optimal Caffeine Intake

Andrew shares insights on the optimal caffeine intake for wakefulness and avoiding the afternoon crash. Delaying caffeine intake for 90-120 minutes after waking up can prevent the crash and avoid disrupting sleep. Late afternoon caffeine intake can disrupt sleep architecture, and limiting caffeine intake to 100mg after 4pm is recommended. However, if caffeine is necessary before a morning workout, it is advised to drink it before exercising.
Huberman Lab
Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84
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Here are key points regarding caffeine timing:

  • Avoid Immediate Intake: Delaying caffeine intake helps manage adenosine levels, which affect sleepiness and alertness 1.
  • Afternoon Intake: Reduce or avoid caffeine consumption in the afternoon to prevent disrupting sleep quality. Ideally, limit caffeine intake to before 2:00 p.m. or 3:00 p.m. 4.
  • Impact on Sleep: Consuming caffeine within 8 to 12 hours before bedtime can disrupt sleep architecture, affecting slow-wave and REM sleep, which are crucial for overall health and cognitive function 4 5.

For those who need caffeine before morning exercise, advises consuming it right before the workout but notes that this could increase early afternoon fatigue 6.

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