Timing Your Morning Coffee: The 90-Minute Rule by Dr. Andrew Huberman

Coffee:

For many, a cup of coffee is the go-to first thing in the morning. However, neuroscientist Dr. Andrew Huberman suggests waiting 90 minutes before having your morning caffeine can greatly benefit your energy levels and overall well-being. Let’s delve into the science behind this 90-minute rule and why it might be worth adjusting your coffee routine.

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The Cortisol Awakening Response:

When we wake up, our bodies undergo a natural increase in cortisol levels, known as the Cortisol Awakening Response (CAR). Cortisol, a stress hormone, helps us feel alert and awake. Drinking caffeine during this cortisol spike can reduce the effectiveness of both cortisol and caffeine, making your morning coffee less impactful on your energy levels.

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Caffeine and Adenosine Receptors:

Caffeine works by blocking adenosine receptors in the brain. Adenosine is a neurotransmitter that promotes sleepiness, and its levels build up throughout the day. By waiting 90 minutes after waking up to consume caffeine, you allow adenosine levels to rise slightly, enhancing caffeine's ability to block these receptors and keep you alert.

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Optimizing Circadian Rhythm:

Maintaining a healthy circadian rhythm is key to optimal sleep and wakefulness. Drinking coffee immediately after waking can disrupt your natural cortisol rhythm, potentially leading to poor sleep quality and difficulty waking up. Waiting 90 minutes before consuming caffeine helps maintain your natural cortisol pattern, promoting better sleep and wakefulness.

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Reducing Caffeine Dependency:

Having caffeine too early in the day can lead to increased caffeine dependency, as your body relies more on the external stimulant rather than its natural cortisol release. By waiting 90 minutes after waking, you allow your body to depend more on its natural wakefulness mechanisms, reducing the likelihood of developing a caffeine dependency.

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Conclusion:

Adjusting your morning coffee routine by waiting 90 minutes after waking up can lead to better energy levels, improved sleep quality, and a healthier relationship with caffeine. By aligning with your body's natural cortisol rhythm and allowing adenosine levels to rise, you can optimize your morning coffee's effectiveness and support your overall well-being. Try the 90-minute rule and see the difference in your daily energy and focus.

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Full Credits to Dr. Andrew Huberman

Written for blog by:

Joseph Gagnon Jr