Expose yourself to natural light for 10 to 15 minutes upon waking to set your internal clock, and wait 90 to 120 minutes before consuming caffeine to avoid an afternoon energy crash.

noli's read

Exposure to natural morning light is based on very solid scientific foundations. An observational study published in 2025 in the Journal of Health Psychology confirms that exposure to light early in the morning ideally regulates the sleep-wake cycle and improves sleep quality. Conversely, the advice to delay caffeine by 90 to 120 minutes to avoid an afternoon energy slump is scientifically contested. A comprehensive literature review published in 2024 in the Journal of the International Society of Sports Nutrition (JISSN) directly evaluated this hypothesis and found no evidence that such a delay prevents fatigue. Furthermore, the researchers specify that adenosine (the sleepiness molecule) is primarily cleared during sleep and not after waking, and that the natural cortisol peak is not disrupted by coffee in regular consumers. This protocol therefore combines an excellent, validated light habit with a purely speculative rule regarding caffeine.

the sources

1. 1Lauersen JB et al. 2014
2. 2Wang XQ, Zheng JJ, Yu ZW, et al. 2012
3. 3Podcast Notes (podcastnotes.org)