For many, the first thing they do after waking up is reach for that soul-awakening cup of coffee, treating it as the ultimate start button for a new day. But did you know this habit might not be as beneficial as you think? When you eagerly sip that first cup, it might not inject you with the energy you’re hoping for. The caffeine in coffee, often considered a magical pick-me-up, works by blocking a “troublemaker” in the brain known as the adenosine receptor, which is responsible for making you feel sleepy. However, if you consume caffeine too early in the day, it might make falling asleep at night much harder.
When you first wake up, your body already has a natural energy booster on duty — cortisol. This "little helper" works to keep you alert and focused and even regulates your metabolism and immune system. But if you drink coffee when your cortisol levels are already high, it’s like throwing more fuel onto a blazing fire. Cortisol, the body’s "energy conductor," follows your natural sleep-wake cycle, orchestrating your energy levels throughout the day. As the day progresses, its levels gradually decline. This is where caffeine, the little "energising elf," comes in — it works best when cortisol levels start to drop, giving you an extra dose of energy just when you need it most.
For most people, this occurs in the mid to late morning when your body and brain begin to crave an additional push. If you wake up at 8 a.m., the ideal time to savour your first cup of coffee is between 11 a.m. and 12 p.m. This way, you can fully enjoy the benefits of caffeine, making it an indispensable part of your daily energy routine.
As evening falls, it’s time to let your weary body return to a state of calm. To ensure your sleep isn’t disrupted by caffeine, it’s best to bid it farewell at least six hours before bedtime. Everyone’s tolerance for caffeine is unique, and only you know your limits. Generally speaking, 3 p.m. is a good cut-off time for caffeine consumption. After that, whether it’s a strong espresso, a fizzy soda, an energy drink, or even decaf tea, it’s best to let them leave the stage.
If you’re looking for a comforting drink to keep you warm on a cold winter evening, consider herbal teas or caffeine-free beverages. They offer a cosy experience without the risk of disrupting your sleep cycle, allowing you to trick your taste buds with the illusion of a "caffeine fix."
After reading this, have you realised that your habit of drinking coffee right after waking up might not be ideal? Starting tomorrow, why not give yourself a "caffeine-free" period in the morning and wait for the perfect time to enjoy your coffee?
