How to time coffee consumption

To optimize coffee consumption, Andrew Huberman suggests delaying caffeine intake until 90 to 120 minutes after waking. This recommendation helps to avoid the afternoon energy crash and may improve overall alertness throughout the day. Caffeine is an adenosine blocker, and delaying its intake allows adenosine levels to build naturally in the morning, reducing the likelihood of feeling sleepy later on 1 2.

If consuming caffeine immediately upon waking is necessary, such as before a morning workout, Huberman suggests splitting the caffeine intake: having half initially and another half about an hour later. This strategy can help extend the beneficial effects of caffeine and reduce the need for additional caffeine later in the afternoon 3.

It is also recommended to avoid caffeine consumption 8 to 12 hours before bedtime to minimize disruption to sleep quality, even if one feels they can sleep well after drinking caffeine late in the day 4.