When is the best time to drink coffee?

The optimal time to drink coffee, according to Andrew Huberman, 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.

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, Andrew Huberman advises consuming it right before the workout but notes that this could increase early afternoon fatigue 6.