Andrew Huberman· PhD
MAYBE TRY delaying caffeine thing IF you tend to crash in the afternoon or if you want to become a natural “early wake up” type … then delaying caffeine for 90 minutes after waking will serve you well.
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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.
MAYBE TRY delaying caffeine thing IF you tend to crash in the afternoon or if you want to become a natural “early wake up” type … then delaying caffeine for 90 minutes after waking will serve you well.
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try and push it out a little bit each day in pretty soon you’ll be able to wait an hour.
3) Delay caffeine until 90–120m post waking.
And that is to delay your caffeine intake to 90 to 120 minutes after waking up on most days. ... many people find that if they delay their caffeine intake to 90 to 120 minutes after waking up that they feel more alert in the morning, and they completely avoid that afternoon crash.
In that case, maybe just push out your caffeine intake by about 15 minutes each day until you hit that 90 to 120-minute mark. And that will make it much easier.
And if you do experience an afternoon crash in energy, I do recommend delaying your morning caffeine intake to 90 to 120 minutes after waking.
I do believe if you experience a crash in energy in the afternoon delaying your caffeine by about 90 minutes or so after waking could be very beneficial