Delaying Coffee: Health Benefits and Best Time for Caffeine

Ever wondered if your morning coffee ritual might be affecting your health more than you realize? While a cup of joe can be a delightful way to start the day, it turns out that the timing might matter more than we think. Delaying coffee by just a few hours could have significant benefits on your energy levels and sleep health.

To learn more, we spoke with Amy Vowles, MSACN, board-certified in Clinical Nutrition at Optimum Wellness Solutions. She helps unpack how caffeine affects our bodies, how to manage your intake and the best time to day to start sipping.

How does coffee affect our bodies?

Caffeine, the active ingredient in coffee, is a stimulant that can affect various bodily functions. When consumed in moderation, it can boost energy, improve alertness and enhance cognitive function. However, the timing of caffeine consumption can significantly impact its effects. 

Drinking coffee too early in the morning can disrupt your body's natural sleep-wake cycle, making it difficult to fall asleep at night. Additionally, caffeine can increase blood pressure and heart rate, which may be more problematic if consumed first thing in the morning when your body is still adjusting to waking up.

Why coffee affects cortisol levels 

One of the primary advantages of holding off on your coffee until later in the morning is that it can help regulate your cortisol levels. But how does caffeine affect cortisol levels? 

“Cortisol, the body's ‘stress hormone,’ plays a crucial role in regulating energy over the course of the day,” explains Vowles. “It's part of the body's circadian rhythm, which governs the sleep-wake cycle. Around the time most people wake up, around 7:00-8:00 am, cortisol levels are at their peak, then they gradually decline throughout the day.”

When you drink coffee first thing in the morning after waking up, it can impact your body’s natural cortisol production. “You are adding caffeine when your cortisol levels are naturally high,” says Vowles. “This can lead to less noticeable effects from the caffeine and potentially increase your tolerance over time.”

Vowles describes this as your body creating a caffeine dependency, where early morning consumption can “make you feel like you need more and more caffeine to achieve the same effect.” Over time, she warns this can lead to adrenal fatigue (the adrenal glands produce cortisol), a condition characterized by fatigue, weakness and difficulty handling stress, making it “harder to maintain balanced energy levels throughout the day.” 

What are the benefits of delaying coffee?

“Delaying your caffeine intake until later in the morning, when cortisol levels naturally start dropping can help you to avoid an energy crash later, and provide a more sustained energy boost when you actually need it,” says Vowles. 

Delaying coffee can help align your caffeine intake with cortisol levels. This helps improve “alertness, focus and productivity,” she adds. 

What time should you drink coffee in the morning?

While there's no one-size-fits-all answer, Vowles says “many people find it beneficial to consume caffeine during the ‘afternoon slump’ that tends to hit around 2:00 pm.” 

But if you're unable to resist the allure of your morning cup of coffee, there are ways to mitigate its potential negative effects. Try to wait until at least an hour after you wake up in the morning, after peak cortisol levels. This allows your body to naturally increase cortisol levels and prepare for the day. 

Additionally, consider limiting your caffeine intake to one or two cups per day and opting for decaffeinated options. Ensure you're getting enough sleep each night to help your body regulate its natural rhythms and reduce reliance on caffeine.

More on coffee and your health:

What Happens If You Drink Coffee Every Day? Nutritionists Spill the Beans

Does the Coffee Loophole Really Help with Weight Loss? Top Nutrition Experts Weigh in

3 Ways to Use Coffee for Hair Growth and Treat Hair Loss

This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.