Do you know someone or are you someone who suffers from bad sleep, constant caffeine crashes and or excessive caffeine intake? What is our go to method to curing these issues? Quitting coffee/caffeine all together (boring) and or drinking more caffeine with goal of feeling more awake? I myself have done all of these and have found no benefit at all. Obviously there are exceptions, if your doctor has recommended you to quit caffeine I'm not arguing against that. But, if you want another solution I may have the answer! Now let's get nerdy, so when you sleep you produce a hormone called Adenosine which promotes sleep drive and a persons need for sleep. Caffeine is an Adenosine blocker which delays the release of adenosine upon waking which causes the dreaded afternoon crash. To avoid this delay caffeine by 90 minutes to 2 hours. This allows for Adenosine to lower throughout the morning upon waking so when you do consume your morning Benji's you don't get that dreaded afternoon crash.
Andrew Huberman (Professor/Neuroscientist) - https://www.youtube.com/watch?v=i5cIzHNoLoQ