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Body

Wait 90–120 minutes after waking before caffeine

Before the small shift

The moment

Coffee on an empty morning feels essential, then energy collapses mid-afternoon when the caffeine wears off.

A way in

Try this

  1. Wake and start the day without coffee, tea, or Yerba Mate for the first 90–120 minutes.
  2. Let the body clear overnight sleepiness signals first, then have your usual cup.
  3. If you need a morning ritual, use water, light, or a walk in that window instead.

If you try it

What might shift

You avoid stacking caffeine on uncleared sleepiness, which often softens the classic afternoon crash.

Paraphrased from Huberman Lab (Dr. Andrew Huberman). This is not a transcript.

This is not medical advice.