Andrew Huberman· PhD
I’ve only recommended people delay caffeine if they tend to crash hard in the afternoon.
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The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
I’ve only recommended people delay caffeine if they tend to crash hard in the afternoon.
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For all who don’t like my “try to delay your caffeine by 60-90min” remember, I suggest it for people that crash in the afternoon.
IF you have a tendency to energy crash in the afternoon it can very much help to do the 90-120min delay.
I said if you tend to crash in the afternoon, you could try delaying it. It helps.
Only try delaying caffeine if you regularly have the afternoon crash.
Delay caffeine 90-120m post waking to avoid afternoon crash/dip.
Most everyone that delays caffeine intake to 90-120min post waking experiences increased mood and energy (after the acclimation which takes 1-2 days), better afternoon energy and night time sleep.
Most everyone that delays caffeine intake to 90-120min post waking experiences increased mood and energy (after the acclimation which takes 1-2 days), better afternoon energy and night time sleep.
you don’t have to wait 90-120min after waking to consume caffeine but if you regularly experience a sharp afternoon crash in energy, doing so can help offset that
And if you’re wondering about the whole delay, caffeine thing, I’ve said many times before that’s only if you have the tendency to crash in the afternoon.
A lot of people think I suggest people delay their morning caffeine but that’s only if people tend to crash hard in the afternoon.
Take solace in knowing that the “90min delay after waking before caffeine” crowd will cover the afternoon shift, while everyone (except @pmarca) else goes into a cognitive slump…
If you drink too much caffeine close to waking, you're going to have an afternoon crash.
Better to push that caffeine intake out about 90 to 120 minutes after waking. [...] caffeine does increase epinephrine. Caffeine does other things to limit sleepiness. And by pushing it out 90 to 120 minutes after waking, you will avoid the afternoon crash to a large degree.
delay your first caffeine intake to 90 to 120 minutes after waking up.
you offset that afternoon crash.
I am a big proponent of delaying your first caffeine intake until at least 90 minutes after waking in order to avoid the afternoon crash.
I do recommend that people delay their caffeine intake 90 to 120 minutes after waking if and only if you have trouble with an afternoon crash, real fatigue in the afternoon, then it makes sense to delay your caffeine 90 to 120 minutes after waking.
that can be partially offset by delaying your morning caffeine a bit if you have the afternoon crash
And I can't tell you how many thousands of people have contacted me and said, "Oh my goodness, I can't believe it." Simply by pushing out my caffeine intake by 60 minutes or even 30 minutes or in some cases 90 minutes after waking, I've been able to not experience that crash in energy in the afternoon.