Drink coffee at wake up

Drinking coffee immediately upon waking may not be the most optimal way to consume caffeine for sustained energy throughout the day. Andrew Huberman recommends delaying caffeine intake for 90 to 120 minutes after waking. This allows for the natural morning peak of cortisol, which leads to increased wakefulness and alertness. Delaying caffeine intake also helps prevent an afternoon energy crash and does not interfere with the clearance of adenosine, a sleep-inducing chemical in the brain 1.

For those who exercise intensely shortly after waking, it is fine to consume caffeine right before working out. However, one should be prepared for a more intense early afternoon fatigue 2. Additionally, most of the cortisol increase should occur in the hour after waking for improved mood and alertness, and consuming caffeine shortly after this cortisol peak can further enhance alertness 3.

It is also important to maintain a consistent wake-up time to improve the depth and quality of sleep, even on weekends or after a late night 4. Therefore, adjusting your morning routine to delay caffeine intake could lead to more consistent energy levels and better sleep over time.