What's the best timing for caffeine consumption?

The best timing for caffeine consumption, according to Andrew Huberman, is to delay taking it until 90 to 120 minutes after waking. This approach can help avoid the afternoon energy crash often experienced when caffeine is consumed immediately upon waking. By allowing natural cortisol levels to rise first thing in the morning and delaying caffeine intake, you can maintain a more consistent energy level throughout the day 1 2.

Additionally, consuming caffeine later in the day can disrupt sleep quality. It's recommended to limit caffeine intake to the early part of the day and to avoid consuming it within eight to twelve hours of bedtime. This practice helps ensure better sleep architecture, including adequate slow-wave and REM sleep, which are crucial for feeling rested and alert the next day 3 4.

For those who exercise first thing in the morning, caffeine intake closer to waking might be beneficial, but be aware that this may increase early afternoon fatigue, necessitating a nap or rest 5.