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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.

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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

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

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

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.

MW

Matthew Walker

03/22/21

@ Dr Rangan Chatterjee

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

MW

Matthew Walker

03/22/21

@ Dr Rangan Chatterjee

Many people unknowingly consume caffeine too late in the day, which significantly impacts their sleep quality.

MW

Matthew Walker

03/22/21

@ Dr Rangan Chatterjee

If you consume caffeine before noon, it can improve your sleep quality significantly.

AH

Andrew Huberman

04/17/24

@ Andrew Huberman

Caffeine can disrupt sleep quality, so it's important to time caffeine intake appropriately to avoid negative effects on sleep.

AH

Andrew Huberman

08/08/22

@ Andrew Huberman

If you nap, avoid napping too long or too late in the day to prevent disrupting your nighttime sleep.