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AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Delay caffeine intake for 90 to 120 minutes after waking to clear residual adenosine and avoid an afternoon crash.

Video

AH

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

@ Andrew Huberman

Sleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84

08/08/22

Related Takeaways

MW

Matthew Walker

04/17/24

@ Andrew Huberman

Delaying caffeine intake after waking can help clear adenosine, which builds up during sleep, rather than blocking adenosine receptors immediately with caffeine.

AH

Andrew Huberman Cast

04/17/24

@ Andrew Huberman

Delaying caffeine intake by 90 to 120 minutes after waking can help offset afternoon crashes and improve nighttime sleep quality.

AH

Andrew Huberman

05/22/25

@ Andrew Huberman

I delay my caffeine intake for 90 to 120 minutes after waking to avoid a caffeine crash later in the day, optimizing my energy levels.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

If you wake up feeling groggy after a late night, delay caffeine intake for 90 to 120 minutes after waking to avoid disrupting your sleep architecture.

MW

Matthew Walker

04/17/24

@ Andrew Huberman

Taking caffeine too early can mask sleepiness and lead to increased adenosine buildup, potentially causing a cycle of needing more caffeine throughout the day.

MW

Matthew Walker

03/22/21

@ Dr Rangan Chatterjee

I recommend enjoying caffeine before noon, as having it later can negatively impact your sleep.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

Caffeine acts as an adenosine antagonist, preventing sleepiness and enhancing alertness, but the timing and amount of caffeine consumed are crucial for optimizing sleep.

MW

Matthew Walker

04/17/24

@ Andrew Huberman

Caffeine should be consumed with caution; it's best to limit intake to about three cups a day and avoid it 10 to 12 hours before bedtime, depending on individual sensitivity.

AH

Andrew Huberman Cast

04/17/24

@ Andrew Huberman

Caffeine acts as an adenosine antagonist, blocking receptors that signal sleepiness, which can lead to a 'caffeine crash' when its effects wear off.