There’s nothing quite like that first cup of coffee in the morning — the one that feels like it transforms you from a groggy mess to a productivity machine with just a few sips.
But if you’re someone who likes to have your morning coffee as soon as your feet hit the ground, we might have some bad news for you.
Drinking it as soon as you wake up may actually be messing with your body’s natural energy, meaning you’re more likely to need cups number two, three or four later on.
“The ideal time to drink coffee is typically mid to late morning or roughly 60-90 minutes after waking,” nutritionist Nichola Ludlam-Raine told The Post on behalf of Coffee Friend, adding that that’s typically around 9:30 to 11:30 a.m. if you wake up between 7 and 10 a.m.
The thinking here is that because our levels of cortisol — the stress hormone that wakes us up and keeps us alert — are naturally at their highest in the morning and decrease after about an hour, drinking coffee first thing could make it less effective and mess with your energy levels later in the day.
“Drinking coffee too soon after waking may blunt the body’s natural energy cycle, making you more dependent on caffeine later in the day,” she said.
If waiting an hour sounds like medieval torture, Ludlam-Raine suggests adjusting gradually by pushing the time back by 15 minutes every day until you get there.
And don’t forget that there are natural ways to wake up, like taking a shower and getting some sunlight.
If you tend to want a second cup immediately, you might want to give it a minute.
“It’s better to space out coffee consumption rather than drinking cups back-to-back,” she said, as “it takes 20-45 minutes for caffeine levels to peak in the bloodstream.”
In practice, that means having another cup right away might spike your anxiety levels or give you the dreaded coffee jitters.
If you’re someone who looks forward to their afternoon cup of joe, remember that the effects of coffee can last for three to five hours, so it’s best to cut yourself off after 2 or 3 p.m. so that it doesn’t potentially disrupt your sleep.
And if you had a few drinks the night before, know that coffee might not be the morning cure you were hoping for, as alcohol dehydrates you, interferes with your sleep cycle and messes with your body’s ability to metabolize caffeine.
“Your liver prioritizes breaking down alcohol first, which can slow how quickly caffeine kicks in,” she said.
Instead of trying to chug your way into feeling like yourself again, she recommends eating a balanced breakfast, drinking lots of water and saving that cup of coffee for when you’re properly hydrated.
While coffee is known to have several health benefits — including reducing inflammation, boosting longevity and even helping you lose weight — having too much caffeine can raise your blood pressure and exacerbate anxiety.
It may be rare but, in extreme cases, people have died from caffeine overdoses.
“For most adults, up to 400 mg of caffeine per day is considered safe,” Ludlam-Raine said. This translates to:
- Four small cups of brewed coffee (around 90–100 mg)
- Five to six shots of espresso (about 65–80 mg each)
- Two to four larger coffee shop-style drinks
