By Maureen Farrar
I’m a coffee-first kind of person. Before anything else, even letting the dogs out, I head downstairs and start the coffee brewing. That first sip is enjoyed out in the chilly morning air while my dogs explore the yard.
But it turns out that sipping coffee first thing may not give me the energy boost I need. Sleep expert Dr. Deborah Lee suggests that the best time to enjoy that first cup might be later than you think. Dr. Lee recommends waiting at least 45 minutes after waking up before indulging in your favorite brew.
Why the delay? It’s all about cortisol, the body’s main stress hormone. “Cortisol enhances alertness and focus, and it regulates your metabolism and immune system response,” says Dr. Lee. Cortisol levels naturally rise and fall throughout the day, and they tend to peak in the morning shortly after you wake up. “Elevated levels of cortisol may impact your immune system, and if they’re already at its peak when waking up, drinking coffee as soon as your eyes open may do more harm than good, and may even make you immune to caffeine over a long period of time,” she says.
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Instead, Dr. Lee suggests waiting until mid-to-late morning when cortisol levels are lower, and you might be experiencing an energy slump. “Taking into account your own rhythm, the best time to have your caffeine fix would be, at the earliest, 45 minutes after waking up, when your cortisol rhythm starts to dip,” Lee recommends.
Research has shown that cortisol levels typically peak around 8:30 a.m. and then gradually decline throughout the day, reaching their lowest point around midnight. The best time to drink coffee would typically be to drink mid-to-late morning when your cortisol is a lot lower and you can start to feel that energy slump, but of course not too late in the afternoon as it could affect your sleep.
“If you’re someone that wakes up at around 7 a.m., for example, leaving your first coffee until around 10 a.m. to 12 p.m. will be when your body and mind will appreciate it the most, and you’ll get the most benefits from the caffeine,” says Lee.
The bottom line? Timing your coffee intake strategically can help you maximize its benefits and avoid any potential negative effects.
Related: Moderate Coffee Consumption Linked to Lower Disease Risk
