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.

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