Chapter
Optimal Timing for Caffeine Intake
59:09 - 1:06:47 (07:37)
Consuming caffeine 90-120 minutes after waking up, and with a dosage of 1-3 milligrams per kilogram, can provide a sustained level of alertness without disrupting sleep, especially when combined with exposure to bright morning light to increase cortisol levels.
Clips
Getting bright light in your eyes in the first hour after waking up can increase the peak of cortisol pulse by 50% and clear out any residual adenosine that may be present in your system, leading to an increase in alertness and mood.
59:09 - 1:02:07 (02:57)
Summary
Getting bright light in your eyes in the first hour after waking up can increase the peak of cortisol pulse by 50% and clear out any residual adenosine that may be present in your system, leading to an increase in alertness and mood.
ChapterOptimal Timing for Caffeine Intake
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Timing is key when it comes to caffeine consumption for sustained alertness throughout the day.
1:02:07 - 1:04:32 (02:25)
Summary
Timing is key when it comes to caffeine consumption for sustained alertness throughout the day. Delay caffeine intake to 90-120 minutes after waking to make the most out of your morning cortisol peak and natural adenosine decrease from light movement, while preventing disruption of nighttime sleep.
ChapterOptimal Timing for Caffeine Intake
EpisodeUsing Caffeine to Optimize Mental & Physical Performance
PodcastHuberman Lab
Delaying caffeine intake for 90 to 120 minutes after waking can lead to better sleep and increased wakefulness throughout the day, but combining early caffeine consumption with intense exercise can result in increased afternoon fatigue.
1:04:32 - 1:06:47 (02:14)
Summary
Delaying caffeine intake for 90 to 120 minutes after waking can lead to better sleep and increased wakefulness throughout the day, but combining early caffeine consumption with intense exercise can result in increased afternoon fatigue.