Caffeine is a stimulant that can boost your energy, alertness, and mood. But when is the best time to drink coffee or other caffeinated beverages? And how much caffeine is too much?
The answer depends on several factors, such as your preferences, daily schedule, caffeine tolerance, and health conditions.
In this article, we will explore some of the benefits and drawbacks of consuming caffeine at different times of the day and provide tips on optimizing your caffeine intake.
Caffeine in the Morning
Many people start their day with a cup of coffee, tea, or another caffeinated drink. This can help you wake up and feel more alert, especially if you don’t sleep enough. Caffeine can also improve cognitive performance, such as memory, attention, and reaction time1.
However, drinking caffeine in the morning may not be the best idea for everyone. Some people may experience negative effects, such as anxiety, jitteriness, or stomach upset. These effects may be more pronounced if you drink caffeine on an empty stomach, as this can increase the acidity of your stomach and irritate your digestive system2.
Another factor to consider is your circadian rhythm, which is your natural 24-hour cycle of sleeping and waking. Various hormones, such as cortisol, the stress hormone, influence your circadian rhythm. Cortisol helps you feel alert and energized, and it typically peaks in the morning, around 8-9 a.m.2
Drinking caffeine when your cortisol levels are high may interfere with your body’s natural rhythm and reduce the effectiveness of caffeine. It may also increase your cortisol levels even more, which can lead to chronic stress and health problems6.
Therefore, some experts suggest that the best time to drink caffeine is between 9:30 and 11:30 a.m., when your cortisol levels start to drop1.
Caffeine in the Afternoon
Caffeine can also be a helpful pick-me-up in the afternoon, especially if you experience a post-lunch slump or feel sleepy. Caffeine can help you overcome the dip in energy and alertness that usually occurs between 1 and 3 p.m2.
However, drinking caffeine in the afternoon can also have some drawbacks. For one thing, caffeine can stay in your system for several hours and may affect your sleep quality if consumed too late in the day.
The half-life of caffeine, the time it takes for your body to eliminate half of the caffeine, is about 5-7 hours2. This means that if you drink coffee at 3 p.m., you may still have half of the caffeine in your body at 8 p.m.
The effects of caffeine on sleep vary from person to person, depending on your caffeine sensitivity, metabolism, and other factors. Some people may have trouble falling asleep, staying asleep, or entering deep sleep if they consume caffeine in the afternoon or evening. This can lead to sleep deprivation, which can impair your physical and mental health3 6.
Therefore, limiting your caffeine intake in the afternoon and avoiding it in the evening is advisable.
The American Academy of Sleep Medicine recommends not consuming caffeine at least six hours before bedtime5. So if you go to bed at 10 p.m., you should have your last cup of coffee no later than 4 p.m.
Sources
- Healthdirect. (2019). https://www.healthdirect.gov.au/caffeine
- Pietrangelo, A. (2019, December 5). How long does caffeine last in your system? Healthline. https://www.healthline.com/health/how-long-does-caffeine-last
- Sleep Foundation. (2020, September 17). How long does it take for caffeine to wear off? https://www.sleepfoundation.org/nutrition/how-long-does-it-take-caffeine-to-wear-off
- Harvard T.H. Chan School of Public Health. (n.d.). https://www.hsph.harvard.edu/nutritionsource/caffeine/
- American Academy of Sleep Medicine. (2013, November 15). Late afternoon and early evening caffeine can disrupt sleep at night. https://aasm.org/late-afternoon-and-early-evening-caffeine-can-disrupt-sleep-at-night/
- Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195–1200. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3805807/