Many believe that life (or at least your day) begins with coffee. Whether hot or cold brewed, French-pressed or dripped, we rely on our morning caffeine fix to wake up our bodies and sharpen our minds. In fact, some of us can’t complete a full sentence before that first cup.
But what if you could get more bang for your energy buck by waiting an hour or so to drink your coffee rather than the moment you opened your eyes?
Why? It’s all about stress hormones and biological rhythms.
Drinking coffee and circadian rhythms
Our circadian rhythm is our internal body clock. It helps regulate our sleep-wake cycle, including the morning release of cortisol and epinephrine. These are hormones that enhance alertness and focus.
Coffee, specifically its caffeine content, can impact circadian rhythms. Here's how coffee can affect circadian rhythms:
- Sleep disruption: Consuming coffee, especially in the evening or close to bedtime, can interfere with sleep. Caffeine is a stimulant that blocks adenosine receptors in the brain, which helps promote sleep. By blocking adenosine's sleep-inducing effects, caffeine can make it difficult to fall asleep and get a full night’s rest. This can disrupt the natural circadian rhythm and affect the body's ability to regulate sleep-wake cycles.
- Delayed melatonin release: Melatonin is a hormone that helps regulate the sleep-wake cycle. Caffeine can delay the release of melatonin, making it more difficult to fall asleep at a desired time. This delay in melatonin release can shift the circadian rhythm, making it harder to align with desired sleep schedules.
- Resetting the body clock: The body's circadian rhythm is regulated by an internal "body clock" located in the brain. External cues, such as light exposure and daily routines, influence this clock. Caffeine can affect the timing of the body clock by altering the perception of time and the synchronization of internal processes. This can lead to a temporary shift in the circadian rhythm, disrupting sleep patterns and daily rhythms.
It's important to note that individuals have different sensitivities to caffeine, and its impact on circadian rhythms can vary. Some people may be more tolerant, while others may be more sensitive to caffeine.
To minimize the impact of coffee on circadian rhythms, it is generally recommended to:
- Avoid consuming coffee or other caffeinated beverages close to bedtime, ideally at least six hours before sleep.
- Limit overall caffeine intake throughout the day, especially in the later hours.
- Be mindful of individual tolerance and sensitivity to caffeine. Some individuals may need to restrict caffeine intake further to avoid sleep disruptions.
Sticking to consistent sleep-wake routines, sleep hygiene practices, and exposure to natural light during the day can also help regulate circadian rhythms. These all work to minimize the potential sleep disruptions caused by coffee or caffeine consumption.
Drinking coffee impacts your hormone levels
As mentioned, caffeinated beverages impact various hormones. We probably wouldn’t consume them otherwise––it’s how they help stave off sleepiness. But drinking coffee at the wrong time or consuming too much caffeine can throw our hormones out of alignment.
Caffeine and cortisol
The release of cortisol is timed to our sleep-wake cycle, with levels that peak around 45 minutes after we wake up. They then drop rapidly for the next few hours and slowly decline throughout the rest of the day.
If you’re caffeinating while your cortisol levels are still elevated (i.e., when you first wake up) you’re introducing caffeine into your system when you could do without it. And it can disrupt your cortisol’s natural flow. But if you wait an hour or two for your coffee, the caffeine will kick in as your cortisol levels begin to decline. Just when you could use it the most.
Another way to look at it is, if you drink coffee, tea, or another caffeinated beverage during your peak cortisol production phase, the caffeine will be less effective. Plus, by doubling down on stimulants (cortisol and caffeine) you may build up a tolerance over time, which means more coffee to get the same pick-me-up.
Caffeine and adenosine
Adenosine is a naturally occurring compound in the body that plays a crucial role in various physiological processes, including the regulation of sleep, energy metabolism, and neurotransmission.
Adenosine’s functions can also help promote sleep, suppress arousal, and regulate the overall level of neuronal activity in the brain.
The concentration of adenosine in the brain fluctuates throughout the day. Adenosine levels gradually increase during wakefulness and peak in the evening, promoting sleepiness and preparing the body for rest. During sleep, adenosine levels decrease, allowing for wakefulness and restoring energy for the next day.
Andrew Huberman, neuroscientist and professor at Stanford University School of Medicine, states that caffeine is an adenosine blocker. It’s actually a competitive antagonist, meaning it binds to the same receptors that adenosine does. That’s why you feel more alert after a cup of joe. Because the caffeine is essentially blocking the adenosine from adhering to its normal receptors. This leads to increased wakefulness, alertness, and a reduction in feelings of fatigue.
How long after waking should you wait to drink coffee?
The timing of when to have coffee after waking up can depend on individual factors and personal preferences. However, as a general guideline, it is often recommended to wait at least 30 to 60 minutes after waking up before consuming coffee. Huberman takes it a step further, waiting 90 to 120 minutes for his first cup of coffee.
“The reason I delay caffeine is that one of the factors that induce a sense of sleepiness is the build-up of adenosine in our system,” he said. "The buildup of adenosine accumulates the longer we’re awake, so early morning, your adenosine levels are likely to be very low.
Similarly, your body naturally produces higher levels of cortisol, a hormone that helps regulate alertness and wakefulness, in the morning. By waiting for about 30 to 60 minutes, you allow your cortisol levels to naturally start decreasing.
Drinking coffee too soon after waking up, when cortisol levels are already elevated, may reduce the desired stimulating effects of caffeine. By waiting for cortisol levels to decrease, you can potentially enhance the energizing and wake-up effects of coffee.
However, it's important to note that individual responses to caffeine and cortisol levels can vary. Some people may find that they tolerate coffee well immediately after waking up, while others may prefer to wait longer. Some individuals cannot handle caffeine on an empty stomach, while others do just fine. It's a good idea to listen to your body and adjust the timing based on how you feel and how coffee affects your energy levels.
If you're unsure about the ideal timing for you, you can experiment with different intervals after waking up to find the timing that works best for your energy levels and preferences.
The best time to drink coffee
As mentioned above, the best time to drink coffee can vary. It depends on individual factors and preferences, but here are a few general guidelines:
Mid-to-late morning
For most people, cortisol levels tend to be highest when they first wake up. Waiting until mid-to-late morning, around 9:30 to 11:30 am, when cortisol levels start to drop, can help you benefit more from the stimulating effects of coffee.
Afternoon cutoff
It's generally recommended to avoid consuming caffeinated beverages, including coffee, too close to bedtime. The stimulating effects of caffeine can interfere with sleep quality and make it harder to fall asleep. It's often advised to avoid caffeine for a minimum of 6 hours before bed. If you're sensitive to caffeine or have trouble sleeping, you may need to cut off coffee consumption even earlier in the day.
Pre-workout
Many people enjoy having a cup of coffee before a workout or physical activity. The caffeine in coffee can provide an energy boost and improve focus and performance. It's suggested to drink coffee 30 to 60 minutes before your workout to allow enough time for the caffeine to take effect.
Ultimately, the best time of day to drink coffee is a personal preference and may depend on factors such as your sleep schedule, sensitivity to caffeine, and daily routine. It's important to listen to your body's cues and adjust your coffee consumption accordingly to ensure it doesn't negatively impact your sleep or overall well-being.
Why wait 90 minutes to drink coffee?
There isn't a strict rule that everyone must wait 90 minutes after waking up to drink coffee. The recommended waiting time after waking up before consuming coffee is typically around 30 minutes to 1 hour, as mentioned earlier. The specific duration can vary based on individual preferences and how your body responds to caffeine.
Waiting for about 30 to 60 minutes allows your cortisol levels to decrease naturally after the initial spike upon waking up.
The mention of 90 minutes might be specific to a particular approach or personal recommendation, but it is not a universally recognized guideline. It's important to listen to your body and find the best timing for you. Ultimately, it's a matter of personal experimentation and finding what works best for your needs.
Is there a bad time to drink coffee?
While there isn't necessarily a "bad" time of day to drink coffee, there are certain times when consuming coffee may have unwanted effects or interfere with your sleep. Here are a few scenarios where it's generally recommended to be cautious about consuming coffee:
- Late in the evening or close to bedtime: Since caffeine is a stimulant, it can interfere with sleep. Consuming coffee too close to your bedtime can make it difficult for you to fall asleep or disrupt the quality of your sleep. It's generally recommended to avoid consuming coffee at least 6 hours before you plan to go to bed to minimize its impact on sleep.
- If you have trouble with anxiety or jitters: Caffeine can increase feelings of anxiety, restlessness, or jitters in some individuals. If you are particularly sensitive to caffeine or prone to anxiety, it may be best to avoid consuming coffee during times when you need to stay calm or focused.
- If you have certain medical conditions: Some medical conditions, such as acid reflux, ulcers, or irritable bowel syndrome, can be exacerbated by the consumption of coffee due to its acidic nature or impact on digestion. If you have these conditions, consider consulting with your healthcare provider about the appropriate timing and quantity of coffee consumption.
Remember, everyone reacts differently to caffeine, so it's essential to pay attention to your own body's response and adjust your coffee consumption accordingly. If coffee negatively affects your sleep, mood, or overall well-being, it may be worth reducing your intake or avoiding it during certain times of the day.
How much coffee is ok to drink?
The amount of coffee considered safe to drink varies depending on individual factors and specific populations. In general, moderate caffeine intake is considered safe for most healthy adults. The following are some guidelines for caffeine consumption:
- Healthy adults: The FDA suggests that up to 400 milligrams (mg) of caffeine per day, roughly 4 cups (8 ounces each) of brewed coffee, is generally safe for most healthy adults. However, individual sensitivity to caffeine can vary, so it's important to listen to your body and adjust your intake accordingly.
- Pregnant women: It's recommended that pregnant women limit their caffeine intake. The American College of Obstetricians and Gynecologists advises that pregnant women should consume no more than 200 mg of caffeine per day, which is approximately one 12-ounce cup of coffee. High caffeine intake during pregnancy has been associated with an increased risk of miscarriage and low birth weight.
- Breastfeeding women: Caffeine can pass into breast milk, so breastfeeding women should also be mindful of their caffeine intake. The Center for Disease Control suggests that breastfeeding women limit their caffeine consumption to no more than 300 mg per day.
- Children and adolescents: The American Academy of Pediatrics recommends that children and adolescents avoid the consumption of caffeinated beverages. Caffeine can affect sleep patterns and behavior, and increase the risk of dehydration in children and adolescents.
- Individuals with certain medical conditions: People with specific medical conditions, such as cardiovascular problems, high blood pressure, anxiety disorders, or gastrointestinal disorders, may be more sensitive to the effects of caffeine. It's important for individuals with these conditions to consult with their healthcare provider regarding their caffeine consumption.
It's worth noting that caffeine is not only found in coffee but also in other sources like tea, energy drinks, sodas, and chocolate. It's important to consider your total caffeine intake from all sources when determining how much caffeine or coffee is safe for you.
Monitoring your own tolerance and being aware of any adverse effects on sleep, anxiety, or other health factors can help you determine your personal limits for coffee consumption. If you have any concerns or specific health conditions, it's always best to consult with your healthcare provider for personalized advice.
Managing your energy levels
Are you a regular morning coffee drinker? If just the thought of delaying your morning caffeine buzz stresses you out, consider pushing your first cup back in 15-minute increments rather than trying to wait a full one to two hours. Plus, many people gulp down their coffee out of habit as part of a chaotic morning, and delaying your first cup might also be worth experimenting with until you have a few minutes to actually enjoy it.
Bottom line: The best time to drink coffee is likely mid-to-late morning, when your cortisol levels have dipped back down from their earlier peak. If you wake up at 8:00 a.m., for instance, you might want to try drinking your coffee between 10:00 a.m. and noon. If you’re willing to give it a try, delaying your morning brew for a few hours can give you longer-lasting energy.
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