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

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

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.

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

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

After reducing my caffeine intake to two cups before noon, I experienced the best sleep I've had in over 30 years.

I dropped caffeine and hard alcohol, which seemed difficult at first, but it was manageable. I realized that caffeine was a stimulant that caused energy crashes, and once I stopped, I experienced more consistent energy levels throughout the day.

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.

I changed my caffeine habits after seeing the research, realizing that even if you're asleep, the quality of that sleep can be affected by caffeine.