Why drinking coffee immediately after waking up is not the best option?

 

Coffee is often seen as the beginning of life, or at least the beginning of your day. We rely on our morning coffee, whether it's hot or cold, French-pressed or dripped, to energize our bodies and sharpen our thoughts. Before that first cup, some of us are actually unable to form a complete statement.

However, what if you could save more energy by waiting an hour or two instead of drinking your coffee as soon as you wake up?

Why? It all depends on biological rhythms and stress hormones.

Coffee consumption and circadian rhythms

 

Our internal body clock is known as the circadian rhythm. It helps regulate our sleep-wake cycle, including the release of cortisol and adrenaline in the morning. These hormones improve attention and alertness.

 Coffee can affect the circadian rhythm due to its high caffeine content. Coffee can affect the circadian rhythm in the following ways:

Sleep disruption: Drinking coffee can disrupt sleep, especially in the evening or right before bedtime. Adenosine receptors in the brain are blocked by caffeine, a stimulant that helps promote sleep. Caffeine can interfere with falling asleep and staying asleep throughout the night by disrupting the sleep-inducing actions of adenosine. It can interfere with the body's ability to regulate sleep-wake cycles and disrupt circadian rhythms.

Delayed release of melatonin: The hormone melatonin aids in the regulation of circadian rhythms. If caffeine delays the production of melatonin, it may be more difficult to fall asleep at an optimal time. This delay in melatonin release can alter circadian rhythms, making it more difficult to follow an intended sleep schedule.

Resetting the body clock: The brain has an internal "body clock" that regulates the body's circadian rhythm. This clock is affected by external factors including daily activities and exposure to light. Caffeine can affect the timing of the body clock by changing how time is perceived and how internal processes are synchronized. A brief change in circadian rhythms can result from this, disrupting daily routines and sleep cycles.

It is important to remember that different people respond differently to coffee, and its effect on circadian rhythms may also vary. While some people may be more sensitive to caffeine, others may be more resistant.

To minimise the effect of coffee on circadian rhythms, it is generally recommended that:

 

Coffee and other caffeinated beverages should be avoided just before bedtime, ideally at least six hours beforehand.

Limit your daily caffeine intake, particularly in the evening.

Be aware of each individual's caffeine sensitivity and tolerance. Caffeine intake may need to be limited even further for some people to prevent sleep disturbances.

Circadian rhythms can also be regulated by following a regular sleep-wake schedule, practicing good sleep hygiene, and getting enough natural light throughout the day. All of these reduce the likelihood of sleep disruptions from caffeine or coffee consumption.

Coffee affects your hormone levels.

As mentioned earlier, various hormones are affected by caffeinated beverages. Otherwise, we probably wouldn't have them - that's why they prevent drowsiness. However, consuming too much caffeine or drinking coffee at the wrong time can cause hormonal imbalances.

Cortisol and caffeine

Cortisol levels peak about 45 minutes after we wake up, and their secretion is synchronized with our sleep-wake cycle. There is a sharp drop over the next few hours, followed by a slow decline for the rest of the day.

If you drink it when your cortisol levels are still high, i.e. when you first wake up, you are putting caffeine in your system when you don't need it. Additionally, it can interfere with your normal flow of cortisol. However, if you wait an hour or two to have your coffee, the caffeine will start to take effect as your cortisol levels drop. Exactly when you need it the most.

If you drink it when your cortisol levels are still high, i.e. when you first wake up, you are putting caffeine in your system when you don't need it. Additionally, it can interfere with your normal flow of cortisol. However, if you wait an hour or two to have your coffee, the caffeine will start to take effect as your cortisol levels drop. Exactly when you need it the most.

Adenosine with caffeine

The body naturally contains adenosine, which is essential for many bodily functions such as energy metabolism, sleep control, and neurotransmission.

Additionally, adenosine may reduce arousal, promote sleep, and regulate the overall amount of neuronal activity in the brain.

The amount of adenosine in the brain changes throughout the day. Adenosine promotes drowsiness and prepares the body for sleep by gradually increasing during the day and peaking in the evening. Adenosine levels decrease when we sleep, allowing us to wake up and replenish our energy for the next day.

According to Andrew Huberman, a professor of neuroscience and Stanford University School of Medicine, caffeine is an adenosine blocker. In fact, it binds to the same receptors as adenosine because it is a competitive antagonist. Because of this, you feel more awake after drinking coffee. This is due to the fact that caffeine effectively prevents adenosine from binding to its specific receptors. This results in a decreased feeling of tiredness and an increase in wakefulness and alertness.

How long should you wait to drink coffee after waking up?

The best time to drink coffee after waking up can vary based on personal preference and other factors. However, it is generally recommended to wait at least 30 to 60 minutes after waking up before drinking coffee. Huberman goes one step further by waiting 90 to 120 minutes for your first cup of coffee.

He explains, "I would avoid caffeine because the buildup of adenosine in our system is one of the things that makes us feel sleepy." Since adenosine levels increase the longer we're awake, your adenosine levels are probably very low in the morning.

Likewise, your body naturally makes more cortisol in the morning, a hormone that helps regulate wakefulness and alertness. You can allow your cortisol levels to drop naturally by waiting about 30 to 60 minutes.

If you drink coffee immediately after waking up, when cortisol levels are already high, the intended stimulating effects of caffeine may be reduced. You can increase the energizing and awakening effects of coffee by waiting until cortisol levels have decreased.

It is important to remember that everyone responds differently to caffeine and cortisol levels. While some people may prefer to wait longer, others may find that they can tolerate coffee well immediately after waking up. While some people tolerate coffee well on an empty stomach, others do not. It is a good idea to pay attention to your body and modify the timing according to your energy levels and how coffee makes you feel.

If you're not sure what time works best for you, you can try a variety of intervals after getting up to see what suits your preferences and energy levels.

When is the best time to enjoy coffee?

As mentioned earlier, the best time to drink coffee can change. Individual circumstances and preferences will determine this, however the following general rules may help:

mid to late morning

 

When most people wake up in the morning, their cortisol levels are typically at their highest. You may want to wait until around 9:30 a.m. to 11:30 a.m., when cortisol levels begin to drop, to maximize coffee's stimulating effects.

Cutoff time in the afternoon

Coffee and other caffeinated drinks should not be consumed too close to bedtime, according to common recommendations.  Caffeine's stimulating effects can disrupt sleep patterns and make it more difficult to fall asleep.  Caffeine should ideally be avoided at least six hours before bed.  You might need to stop drinking coffee even earlier in the day if you have sleep issues or are sensitive to caffeine.

Pre-workout

 Many people prefer having a cup of coffee before an exercise or physical activity.  Coffee's caffeine can help you focus and perform better while giving you an energy boost.  To give the caffeine enough time to operate, it is advised to have coffee 30 to 60 minutes prior to working exercise.

The ideal time of day to drink coffee ultimately depends on personal preference and can be affected by your daily routine, caffeine sensitivity, and sleep schedule. To avoid detrimental effects on your sleep or general health, it's important to pay attention to your body's signals and modify your coffee consumption accordingly.

Why wait ninety minutes for coffee?

The requirement that people wait ninety minutes after waking up before drinking coffee is not strictly enforced. As stated earlier, it is often recommended to wait between thirty and one hour after waking up before drinking coffee. Depending on personal taste and your body's response to coffee, the exact amount of time may change.

 

If you wait for about 30 to 60 minutes, your cortisol levels will naturally decrease.

The 90 minutes mentioned may be specific to a particular approach or a personal recommendation, but it is not a universally accepted standard. It is important to listen to your body and determine the optimal time for yourself. Finding what works best for you ultimately comes down to personal exploration.

Is there a negative time to drink coffee?

Although there is no "bad" time of day to drink coffee, there are some instances when it may cause negative side effects or disrupt your sleep. In the following situations, caution is generally advised when drinking coffee:

Late at night or right before bedtime: Caffeine can disrupt sleep because it is a stimulant. Drinking coffee too close to bedtime can interfere with your ability to fall asleep or lead to poor sleep quality. To minimize the effects of coffee on sleep, it is usually recommended to avoid drinking it at least six hours before bedtime.

If you struggle with anxiety or nervousness: Some people find that caffeine makes them feel more anxious, restless, or anxious. If you're prone to anxiety or are very sensitive to caffeine, it may be best to avoid drinking coffee when you need to stay calm or focused.

If you suffer from certain medical conditions: The acidic nature of coffee or its effect on digestion can worsen certain medical conditions, such as ulcers, acid reflux, or irritable bowel syndrome. If you suffer from any of these conditions, you should think about talking to your doctor about when and how much coffee is appropriate for you.

Keep in mind that everyone responds to caffeine differently, so it's important to monitor how your body responds and modify your coffee intake accordingly. If coffee has a negative impact on your mood, sleep, or general health, it may be beneficial to reduce your intake or avoid it during certain hours of the day.