Why Wait Ninety Minutes Before Morning Caffeine?

On The Tim Ferriss Show, most people would benefit from waiting ninety minutes to two hours after waking before they ingest caffeine. Taking it right after waking competes out residual adenosine, so the benefit of the morning cortisol pulse is lost. The cortisol pulse clears out the rest of the adenosine.

Sleepiness comes from the time of day, through the circadian clock, and from adenosine building up in the system. Adenosine is the sleepiness factor. A lot of people feel much better throughout the day, with less of a cracked-out rise and crash on caffeine, when they delay coffee or mate for about ninety minutes to two hours after waking. The first day or two of waiting is painful, and the rest of the day feels better.