Use caffeine early in the day, typically as coffee, to boost alertness and support focused work or a morning wake-up routine. Front-load the dose and avoid it later in the afternoon or evening—often at least 8 to 12 hours before bed, and earlier if you’re sensitive—to reduce sleep disruption and preserve REM sleep.
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“They get up, they did their best to get their sleep, they get their morning sunlight, they hydrate, they drink their caffeine, they sit down to their computer and they just can't focus.”
huberman · How Nature & Other Physical Environments Impact Your Focus, Cognition & Health | Dr. Marc Berman · Jul 14, 2025 · 47:30 · open ↗