Buzz
Have you ever thought about the best time to drink your coffee in the morning? If you usually just have it first thing, you're not alone. But if you're someone who's all about optimizing your routine (or maybe looking for ways to 'hack' life), you might have come across the advice to wait until mid-morning for your caffeine. The good news is, you can forget that tip. There's no need to hold off—enjoy your coffee whenever it feels right for you.
We were even part of the trend: back in 2013, we shared a post from a neuroscience PhD student suggesting that the ideal time for coffee was between 9:30 and 11:30 a.m. Since then, the idea of delaying caffeine has been popularized by biohacking podcasters, TikTok yoga/hormone influencers, and other figures of dubious expertise.
Meanwhile, real scientists have been taking a closer look at these caffeine-delay claims, and they've got something to say. In March, a group of sports scientists released a rebuttal to common caffeine myths, addressing the belief that drinking coffee mid-morning is superior to an early morning cup. Spoiler: they found no merit to this idea. For most people, the best time to have caffeine is right when they wake up, especially if they're feeling tired.
The cortisol myth, as it’s often portrayed, is misleading and overly simplistic.
Cortisol is a hormone our body produces in response to various stressors, whether positive or negative. Ignore the influencers claiming that all your life’s issues stem from cortisol imbalances. In most cases, your body’s fluctuations in cortisol serve a purpose, and there’s no need to stress over them.
What’s the role of caffeine in all this? Some research suggests caffeine can cause an increase in cortisol levels. Anti-cortisol advocates might claim that cortisol spikes are always harmful, but that’s not the case. They also suggest delaying caffeine intake until later in the day to lower overall cortisol levels, but that claim isn’t well-supported by evidence.
As the myth-busting paper authors highlight, the cortisol response isn’t exclusive to early mornings. Delaying caffeine intake doesn’t stop the cortisol spike, it just postpones it. Additionally, if you’re accustomed to drinking caffeine daily, studies show that your body’s cortisol reaction may diminish over time, or might not even happen in those who consume 300 milligrams of caffeine or more per day.
An alternative argument, as mentioned by a student in our 2013 post, is that we experience a natural cortisol boost each morning, which contributes to alertness. If this natural boost is already happening, why add caffeine to the mix? This isn’t a suggestion to avoid caffeine in the morning, just a consideration for those energetic people who spring out of bed right away. (P.S. I’m not fond of you.)
The adenosine myth is a common misconception related to the effects of caffeine on our bodies.
A common claim is that adenosine, a neurotransmitter that helps brain cells communicate, increases during the day and causes drowsiness. Caffeine supposedly blocks adenosine, allowing us to stay alert. However, this is an oversimplification of the process.
Another argument suggests that caffeine intake should be delayed in the morning because adenosine is low right after waking up. This idea is incorrect, as adenosine actually rises soon after waking. As the scientists who challenge this myth put it: 'Any claim that adenosine levels continue to decrease upon waking is a misunderstanding of how sleep and wake cycles affect adenosine.'
The afternoon ‘crash’ myth is another idea that often circulates when discussing caffeine.
Some people suggest that waiting to drink caffeine can prevent an afternoon slump in energy, but this seems questionable to me. Several factors likely contribute to that tired feeling, like a post-lunch energy dip or the mental fatigue from being at your desk for hours.
Sports scientists also weigh in on the caffeine discussion, pointing to research showing no connection between regular caffeine use and a mid-day 'crash.' They argue that if a crash were truly a concern, you could simply drink more caffeine to counterbalance it. If you delay your morning coffee, you might find yourself needing a second round later, which could interfere with your sleep if consumed too late in the day. So, for better sleep, it's wiser to have your caffeine earlier.
The bottom line is simple: enjoy your coffee whenever you like.
Given all of this, there's no need to wait until a specific time to have your coffee (or energy drink, or whatever caffeinated beverage you prefer). I fully support your choice of when to drink it. If you prefer your first cup at 10 a.m., great! But if you're struggling to stay awake at 7 a.m. and you're holding off until Andrew Huberman or your favorite TikTok healthfluencer says it's time, then just go ahead and have the coffee.
