Caffeine how late to drink

Andrew Huberman recommends delaying caffeine intake by 90 to 120 minutes after waking up to prevent an afternoon crash and to preserve the quality of nighttime sleep. He emphasizes that consuming caffeine later in the day, particularly within 8 to 12 hours of your bedtime, can significantly disrupt sleep quality. Therefore, it's generally advised not to consume caffeine after 2:00 PM to 3:00 PM if you aim to maintain a healthy sleep cycle 1 2.

If you require caffeine for specific activities like morning workouts, you may consume it earlier, but be aware that this can also lead to a significant energy dip in the early afternoon. This timing depends largely on personal schedules and needs, but the general guideline is to avoid caffeine late in the day to ensure it does not interfere with sleep 2.