why should i wait with my coffein intake 90 minutes?

Delaying caffeine intake for 90 to 120 minutes after waking can help avoid the afternoon energy crash and prevent disruption to nighttime sleep architecture. If caffeine is consumed too early, it can interfere with the body's natural process of waking up, which includes the cortisol spike that helps to clear adenosine—a compound that builds up and promotes sleepiness. By waiting, this mechanism works more effectively, providing a more consistent energy level throughout the day. Additionally, caffeine has a quarter-life of about 12 hours, meaning taking it too late can impact sleep quality even at night. Therefore, delaying caffeine can lead to sustained alertness without the need for additional caffeine in the afternoon and better overall sleep 1 2 3 4 5.

Caffeine Timing Tips

Andrew Huberman

Delaying caffeine intake for 90 to 120 minutes after waking can help prevent the afternoon energy crash and reduce the likelihood of feeling grumpy or groggy. Consuming caffeine too late in the day may disrupt sleep quality, even if one feels they sleep fine. For those exercising in the morning, it's fine to have caffeine beforehand, but be aware of a potential energy dip later in the day. Ultimately, finding a caffeine routine that fits your lifestyle is key.

Huberman Lab

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

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