A personal anecdote about coffee, quantity and timing:

Last summer I decided to follow Andrew Huberman‘s sleep episode to the T. I woke up with the sunrise immediately ran out of the bed without touching my phone and viewed the sunlight right as it came over the horizon. I got a little exercise, then went home and took a cold shower. Here’s where the coffee part comes in. On his advice, I waited a solid two hours every day to have my 1st cup of coffee, which allowed all the residual adenosine in my brain to flush its way out. Using this method, I would have two large cups of coffee between 8 AM and Noon but I usually try to cut it off by 10 or 11. I never gave into having a mid afternoon coffee and I didn’t feel the need to. He said absolutely do not drink coffee after 2 PM. After doing all this, I was able to go to sleep easily at 10:30 every night and relax much more deeply and had solid energy throughout the day.

The key is to wait 90 to 120 minutes after waking up for your first cup of coffee because caffeine blocks your adenosine receptors which is a chemical that makes you feel tired. If you drink coffee too soon then around 2 PM you’ll be flooded with not only the new adenosine of the day, but also the residual adenosine from last nights sleep. So let it flush out first.

I felt much better last summer when following this protocol. Might try to start again. 🤙