Unlocking coffee's potential: the ideal timing for your morning brew
Coffee is one of the most popular beverages globally. It is cherished for its ability to boost mental alertness, enhance mood and provide that much-needed energy kick.
Millions of people start their day with a steaming cup, believing it’s the key to waking up and getting through the morning.
However according to experts in metabolism and circadian rhythms, when you drink your coffee can significantly impact how effective it is. Surprisingly, the best time for your morning brew might not be as early as you think.
Why you shouldn’t drink coffee first thing in the morning
Studies suggest that this might not be the best habit for maximising coffee’s benefits.
When we wake up, our body naturally releases cortisol, also known as the "stress hormone". While cortisol has a somewhat negative reputation due to its association with stress, it plays a crucial role in regulating our energy levels, metabolism and circadian rhythms.
Cortisol helps us feel alert and awake, especially in the morning when its levels are at their highest.
Speaking to “Marca”, Dr Steven Miller, a neuroscientist with expertise in circadian rhythms said drinking coffee during this cortisol peak might reduce its natural effects.
In other words, your body is already primed to wake up, and adding caffeine into the mix might not provide the energy boost you’re looking for.
Instead, caffeine during this time could lead to building a tolerance, meaning you might need more coffee over time to feel the same effects.
Cortisol levels follow a natural rhythm throughout the day, peaking within 30 to 45 minutes after waking up and gradually decreasing as the day progresses.
Drinking coffee during this cortisol peak results in what experts call "diminished returns". Since your body is already in a naturally alert state, adding caffeine doesn't provide as much benefit, and over time, it may even reduce the effectiveness of both caffeine and cortisol.
By waiting until later in the morning — typically between 9.30am and 11.30am — you allow cortisol levels to drop, making your body more receptive to the stimulating effects of caffeine.
This timing helps caffeine function as a true energy booster without disrupting your natural hormonal rhythms.
The ideal window for your morning coffee
When should you drink your coffee? According to metabolism experts, the best time to enjoy your morning cup is mid-morning, roughly 1 to 2 hours after waking up.
This is when cortisol levels begin to decline, and caffeine can work in harmony with your body’s natural energy flow rather than against it.
For most people, this means the optimal coffee window is between 9.30am and 11.30am, when your body is more responsive to the caffeine hit.
If you’re someone who wakes up super early, adjust this window accordingly to match your cortisol rhythm.
By waiting a bit before you indulge in that first cup, you'll likely experience a more noticeable and sustained boost in mental clarity and energy.
Afternoon coffee: to drink or not to drink?
Many of us reach for a second or third cup of coffee in the afternoon to combat the post-lunch energy slump. This is perfectly fine, as long as it’s consumed within a specific window of time.
Drinking coffee in the early afternoon — typically right after lunch — can help combat the body’s natural dip in energy that often occurs between 1pm and 3pm.
However, experts advise against consuming caffeine too late in the day. According to research, drinking coffee after 2pm can interfere with your sleep.
Caffeine has a half-life of 5 to 6 hours, meaning it stays in your system long after you consume it.
Drinking coffee late in the afternoon or evening may keep you awake or reduce the quality of your sleep, leading to a cycle of relying on caffeine to make up for poor rest.
Alternatives to late-afternoon coffee
If you find yourself dragging in the late afternoon but want to avoid caffeine, consider alternatives like herbal teas or a short walk to get your blood flowing.
Staying hydrated and moving can naturally help fend off that afternoon slump without the risk of disrupting your sleep later on.
If you still crave something stimulating, opt for a drink with less caffeine, like green tea, matcha or Chai tea, which contains about half the amount of caffeine as coffee.