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Delay Caffeine 90-120 Minutes After Waking
If you use caffeine, hold off until roughly 90 to 120 minutes after waking instead of taking it immediately. This timing is meant to smooth energy across the day and reduce the afternoon crash by working with your natural morning wake-up rhythm.
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“And for many people shifting that caffeine intake from immediately after waking in the morning to 90 to 120 minutes gives them a much longer arc of energy throughout the day.”
huberman · Essentials: Sleep Toolkit for Optimizing Sleep & Sleep-Wake Timing · Jun 11, 2026 · 10:50 · open ↗
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