The BEST Time To Drink Caffeine For Performance and Circadian Rhythm (1 min 40 sec)
Did you know that waiting at least 90 minutes before indulging in your caffeine fix can foster a more symbiotic relationship with your body's cortisol awakening response, unlocking a host of advantages for your overall well-being?!?
We've all been there – those mornings when the mere thought of getting out of bed feels like an uphill battle, and the prospect of facing the day ahead seems daunting. To those who find themselves utterly exhausted in the morning, I hear you. The struggle is real, and I understand why that cup of coffee feels like a lifeline, a much-needed boost to kickstart the day.Â
However, recent research suggests that there might be profound health benefits in resisting the urge and giving your body time to naturally wake up.Â
Understanding the Cortisol Awakening Response (CAR):
The Cortisol Awakening Response (CAR) is a fascinating physiological phenomenon that occurs naturally in the early hours of the morning. Governed by our circadian rhythm, CAR involves a surge in cortisol levels within the first 30 to 45 minutes after waking up. This surge serves as a biological alarm clock, preparing the body for the challenges of the day ahead. Embracing this natural awakening response can set the tone for a healthier and more balanced start to your day.
Benefits of Waiting 90 Minutes Before Caffeine:
1. Synchronizing with Circadian Rhythm:
   Waiting for at least 90 minutes aligns your caffeine intake with the natural ebb and flow of your circadian rhythm. This synchronization allows you to harness the full potential of your body's waking mechanisms, promoting a more harmonious start to the day.
2. Enhanced Cortisol Sensitivity:
   Allowing your cortisol levels to naturally peak and decline before introducing caffeine can help maintain the body's sensitivity to cortisol. This ensures that your natural stress response remains finely tuned, contributing to better stress management throughout the day.
3. Balanced Energy Levels:
   Rather than relying on an immediate caffeine boost, waiting 90 minutes allows your body to gradually acclimate to wakefulness. This can result in more sustained and balanced energy levels throughout the day, reducing the likelihood of energy crashes.
4. Improved Sleep Quality:
   The half-life of caffeine can impact sleep quality if consumed too close to bedtime. By delaying your caffeine intake, you minimize the risk of interference with your sleep cycle, contributing to a more restful night's sleep.
5. Mindful Caffeine Consumption:
   Waiting before reaching for your morning caffeine allows for a more intentional and mindful approach to consumption. It fosters a healthier relationship with caffeine, reducing the risk of dependency and tolerance over time.
We definitely value the instant gratification of getting a jolt of energy from caffeine, but adopting the practice of waiting at least 90 minutes before consuming caffeine can be a game-changer for your overall health.Â
By aligning with your body's natural cortisol awakening response, you not only promote a more balanced and sustained energy throughout the day but also cultivate a mindful and intentional approach to your morning routine. This does not mean there won’t be times when you get an awful night of sleep and need to use caffeine to allow you to function. So don’t think you’ll never be able to drink your caffeine before the 90 minute mark sometimes. Â
But, the next time you wake up, consider giving your body the gift of time before indulging in that first sip of caffeine, and let the natural symphony of cortisol and wakefulness guide you to a healthier and more energized day.
You can watch the full Huberman Lab Podcast by clicking on the link below.
Using Caffeine to Optimize Mental & Physical Performance | Huberman Lab Podcast 101
Get After It!!
-AustinÂ