What is the 90 minute coffee rule?
It is an idea that has been popularised by online influencers: Avoid consuming caffeine for 90 to 120 minutes after waking up, they say, and you will perk up more naturally, thwart the dreaded afternoon slump and have better sleep. Delaying your morning coffee for at least 2 hours after waking is a health trend that has been making its way around social media. Proponents of the practice argue that it prevents a spike in cortisol and can prevent a drop in energy levels in the afternoon.Spikes Cortisol (Stress Hormone) – Drinking coffee first thing in the morning raises cortisol levels, increasing stress and affecting metabolism. Can Lead to Stomach Lining Damage – Over time, excessive acid production can harm the stomach lining, leading to gastritis or ulcers.To avoid that afternoon crash, Huberman suggests waiting 90 to 120 minutes after waking before reaching for your favorite brew. Theoretically, doing so allows adenosine levels to rise slightly, ultimately making caffeine more effective at blocking those receptors and keeping us alert.First, drinking coffee with caffeine early in the day as opposed to in the afternoon or evening is less likely to alter a person’s sleep patterns, which supports their overall and cardiovascular health.It also increases cortisol, the hormone that regulates energy and stress responses. While caffeine can provide many benefits, consuming it at the wrong time could make it less effective or even disrupt your natural rhythms. Experts suggest waiting an hour or two after waking up before having your first cup of coffee.
Is the 90 minute coffee rule true?
According to emerging research in circadian biology and neuroscience, waiting about 90 minutes before having caffeine can improve focus, mood, and nighttime sleep quality. It’s not about giving up your morning brew — just about timing it to align with your body’s natural cortisol rhythm. To optimize your caffeine intake, Andrew Huberman recommends delaying your first dose of caffeine until 90-120 minutes after waking up to avoid the afternoon crash and improve nighttime sleep quality.Delaying caffeine intake 90 to 120 minutes after waking can help you avoid the afternoon crash and maintain more consistent energy levels throughout the day. Here’s why Andrew Huberman suggests this approach: Adenosine Clearance: Adenosine builds up in our system the longer we are awake and promotes sleepiness.Why wait? You may feel only half human until you’ve had your morning brew, but if you can hold off the caffeine until at least an hour and a half after you’ve woken up, you’ll find yourself feeling far stronger in the afternoon. This is down to the way caffeine interacts with a compound in your body called adenosine.Because adenosine levels in your brain decrease while you sleep, they are at their lowest immediately after you wake up, Dr Grandner said. So, with little adenosine present for caffeine to block, a cup of coffee first thing will give you less of a boost than when adenosine levels are high.
What is the Huberman’s coffee rule?
What is the best time to consume caffeine? In order to maximize the alertness-enhancing effects of caffeine, wait 90-120 minutes after waking before consuming caffeine. As adenosine levels will already be at their lowest immediately after waking, caffeine’s adenosine-blocking properties will have little effect. To avoid that afternoon crash, Huberman suggests waiting 90 to 120 minutes after waking before reaching for your favorite brew. Theoretically, doing so allows adenosine levels to rise slightly, ultimately making caffeine more effective at blocking those receptors and keeping us alert.Although it helps wake us up,” Gatlin says, “I often recommend waiting to have your first cup of coffee until about an hour or two after waking up. This allows your body to use its own resources for energy first.The Science Behind Caffeine and Cortisol Your cortisol levels naturally peak about 30-45 minutes after you wake up. Drinking coffee right away can interfere with this natural process, leading to a less effective wake-up call. Dr. Brooks explains, “Cortisol is released when the body needs energy.Timing your coffee consumption based on your natural cortisol rhythm can transform your energy levels and hormonal health. By waiting 90-120 minutes after waking before your first cup, you work with your body’s natural rhythms instead of against them.
What is the 90 minute rule?
No distraction, only focus. The 90/90/1 rule is about cutting distractions out of your life for 90 minutes for 90 days to get more focused. When you are focused, you work better because your brain will work better. So you get more focused when you apply the 90/90/1 rule and start getting serious about achieving goals. The idea is to spend 90 minutes (ideally the first 90 minutes of your workday) for 90 days on 1 goal,” says Aimee Daramus, PsyD, a clinical psychologist at Clarity Clinic, Chicago. It’s a simple productivity strategy designed to cut through the chaos and help you finally make progress on your goals.