Why wait 2 hours to drink caffeine in the morning?

Delaying caffeine intake for 90 to 120 minutes after waking is recommended to optimize energy levels and prevent an afternoon crash. Upon waking, adenosine levels are still low. Adenosine is a neurotransmitter that promotes sleepiness, and caffeine works by blocking its effects. If you consume caffeine immediately upon waking, it can interfere with the natural rise and fall of adenosine, causing a significant dip in energy later in the day when the caffeine wears off. This early caffeine consumption can lead to increased dependence on more caffeine to regain alertness in the afternoon, potentially disrupting sleep later on 1 2 3.

Allowing your body's natural mechanisms, such as cortisol release, to help wake you up before introducing caffeine can provide a more sustained energy arc without the crash. This approach also better supports the underlying processes that regulate sleepiness and wakefulness 1 3. Adjusting caffeine intake to later in the morning helps maintain consistent energy levels throughout the day without requiring additional caffeine boosts that might interfere with sleep quality 2 3.