Your Perfect Caffeine Schedule

Caffeine works by blocking adenosine receptors, which helps delay fatigue. Timing your intake around your body’s natural cortisol drop—usually around 2–4 PM—can help you avoid that afternoon crash.

Here’s what to do:
Wait 90 minutes after waking up before your first coffee.
Have your next cup during the 2–3 PM slump.
Stop all caffeine by 4 PM to protect your sleep.

For an extra boost, try pairing your coffee with a 10-minute walk. (1/2)