Optimize Your Morning Routine With the 90-Minute Rule

Joseph Thompson

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Optimize Your Morning Routine With the 90-Minute Rule

The National Coffee Association reports that 62% of Americans consume coffee daily.  Additionally, it is reported that 76% of Americans experience mid-day sleepiness and fatigue. Could the two be related? Maybe so - and it’s tied to the way we consume our morning caffeine.


Adenosine, a neurotransmitter that promotes sleep and relaxation, is naturally flushed out of your body within the first 90 minutes of waking.  By consuming caffeine immediately, you block this flushing process. This results in a wave of adenosine being released later in your day, leading to that 2 PM sleepiness you likely experience.

The Right Way to Drink Coffee

The fix is simple - wait 90 minutes upon waking for your first sip of coffee! The end result: more energy throughout the day, less mid-day drowsiness, and better sleep at night.

It is recommended to fill this initial 90 minute window with a balanced breakfast instead, and then consume your coffee. Check out our breakfast menu today!

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