Chapter
Tips for a Healthy Morning Routine
34:17 - 43:18 (09:01)
Maximizing sunlight viewing, exercising in the morning, delaying caffeine intake until 90 to 120 minutes after waking up and eating some food in the early morning hours can help to set the circadian clock and avoid the afternoon crash.
Clips
This episode discusses the impact of caffeine on sleep and how it can be used as a tool to optimize wakefulness and sleep if used in moderation.
34:17 - 35:27 (01:10)
Summary
This episode discusses the impact of caffeine on sleep and how it can be used as a tool to optimize wakefulness and sleep if used in moderation. It highlights other practices that enhance focus and attention, as well as learning, and how they complement the use of caffeine.
ChapterTips for a Healthy Morning Routine
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Wait 90-120 minutes before drinking caffeine in the morning for sustained energy throughout the day.
Waiting 90-120 minutes after waking up before consuming caffeine can help sustain energy levels throughout the day, prevent the afternoon crash, and decrease the likelihood of needing to drink more caffeine later on.
35:27 - 38:24 (02:56)
Summary
Waiting 90-120 minutes after waking up before consuming caffeine can help sustain energy levels throughout the day, prevent the afternoon crash, and decrease the likelihood of needing to drink more caffeine later on. Limiting caffeine intake to before 3 p.m. can be even more beneficial.
ChapterTips for a Healthy Morning Routine
EpisodeSleep Toolkit: Tools for Optimizing Sleep & Sleep-Wake Timing
PodcastHuberman Lab
Eating early in the day can help set your circadian clock and make you more alert for the day, according to studies.
38:24 - 43:18 (04:53)
Summary
Eating early in the day can help set your circadian clock and make you more alert for the day, according to studies. It's important to also factor in exercise, sunlight viewing, and caffeine intake at the proper times for optimal results.