Fact checked by Nick Blackmer<\/p>\n
The best times to drink coffee are mid-morning and early afternoon, when your energy naturally dips.<\/p>\n
Delaying you first cup or having one in after lunch helps maximize caffeine’s effect, and keeps your energy steadier throughout the day.<\/p>\n
Experts advise against drinking coffee too late in the day or when you\u2019re feeling especially stressed.<\/p>\n
Drinking your cup of joe at certain times throughout the day\u2014not just immediately after you wake up\u2014can have substantial effects on your energy levels and health. So if you\u2019re looking to maximize coffee\u2019s impact on your alertness and focus, here\u2019s when experts recommend you brew your next cup.<\/p>\n
When Coffee Has Its Biggest Impact<\/p>\n
The best time to indulge in that creamy latte or espresso shot often depends on your natural energy levels, your circadian rhythm<\/a>, and how sensitive your body is to caffeine. But generally speaking, these two times of day may be good opportunities to grab a coffee.<\/p>\n Mid-to-Late Morning (About 9:30 to 11:30 a.m.)<\/p>\n Studies show that cortisol<\/a>\u2014a hormone responsible for alertness\u2014begins increasing naturally in the early hours of the morning, peaking right around the time when you wake up.<\/p>\n But those cortisol levels eventually decline as the morning goes on, and people may feel less alert. That could be a good time to grab a cup of something caffeinated.<\/p>\n \u201cThere isn\u2019t any specific guidance around waiting to drink caffeine until cortisol levels decrease, as everyone\u2019s sensitivity is different,\u201d Kourtney Johnson, RD, LD<\/a>, registered dietitian, medical reviewer at Within Health, and owner of Intuitively Nourished, told Health.<\/p>\n However, letting your body wake up naturally before drinking coffee could provide more sustained energy over the course of the morning.<\/p>\n \u201cIf you wait even 90 minutes after you open your eyes to drink your morning cup of java, you\u2019ll have a much bigger bang for your buck,\u201d Michael Breus, PhD<\/a>, clinical psychologist, sleep specialist, and founder of Sleep Doctor, told Health.<\/p>\n Delaying your coffee consumption until after breakfast could also be a smart move, as some people can experience gastrointestinal discomfort when they drink coffee on an empty stomach<\/a>.<\/p>\n However, experts aren\u2019t completely in agreement.For one, research has shown that delaying coffee intake doesn’t help you avoid an afternoon \u201ccrash\u201d in energy\u2014in fact, it may make people more likely to reach for a second cup too late in the day.<\/p>\n Plus, every person responds to caffeine differently, Deepak Vivek, MD<\/a>, an interventional cardiologist at the Orlando Health Heart and Vascular Institute, emphasized. For people who aren\u2019t as sensitive to the effects of caffeine, \u201cthe best time of day to drink coffee would be in the early morning hours,\u201d he told Health.<\/p>\n The Early Afternoon Slump (About Noon to 3 p.m.)<\/p>\n Many people experience a dip in their energy in the hours after they eat a meal\u2014this “post-lunch slump” is a common phenomenon also known as postprandial sleepiness.<\/p>\n So a mid-afternoon cup of coffee might be just the thing to \u201cincrease alertness and mental focus\u201d as you finish out your workday, Johnson said.<\/p>\n That\u2019s because \u201ccaffeine blocks adenosine, a chemical that builds up in your brain and makes you feel sleepy,\u201d Angela Holliday-Bell, MD<\/a>, sleep medicine specialist and founder of The Solution Is Sleep, told Health.<\/p>\n But again, an afternoon cup of joe may not work for everyone. \u201cIf you have a low [caffeine] tolerance, it might have a bigger impact on sleep,\u201d Johnson said. \u201cHowever, some people can tolerate drinking caffeine later in the day, so it really is individualized.\u201d<\/p>\n When To Avoid Drinking Coffee<\/p>\n Mid-morning and early afternoon are considered more ideal times to enjoy your daily brew\u2014so for some people, drinking coffee at other times of day could have the opposite of your desired effect.<\/p>\n Late Afternoon or Evening (After 3 p.m.)<\/p>\n Caffeine can linger in the body long after you drink coffee, so having a cup too late in the day could disrupt your sleep. Specifically, afternoon caffeine could lead to:<\/p>\n Symptoms of sleep deprivation<\/a> the next day, such as mood changes, tiredness, and trouble focusing or completing tasks<\/p>\n \u201cThe average individual takes between six and eight hours to metabolize caffeine<\/a>,\u201d said Breus. So cutting off your caffeine intake around 3 p.m. should set you up nicely for an 11 p.m. bedtime.<\/p>\n However, everyone metabolizes caffeine differently\u2014some people have genetic variations that make the body process the stimulant more slowly, Johnson explained.<\/p>\n That means they may feel the effects of coffee more acutely, or those effects could take longer to wear off. For this group, it may be best to stop drinking coffee after noon.<\/p>\n During Times of Stress<\/p>\n If your nervous system is in overdrive from stress<\/a>, coffee\u2019s stimulating effect may make things worse.<\/p>\n Caffeine briefly increases blood pressure and heart rate, which can lead to increased physical symptoms of stress and anxiety<\/a>, Johnson said.<\/p>\n \u201cThose who are sensitive to caffeine<\/a> may have symptoms including heart palpitations<\/a>, nausea, anxiety, and a sensation of jitteriness,\u201d Vivek added. \u201cOther symptoms may include insomnia<\/a>, elevated blood pressure, and headaches.\u201d<\/p>\n So if you already feel wired or anxious, take it easy on the cold brew until you can de-stress.<\/p>\n Keep in mind: Some studies have found that moderate caffeine consumption has a beneficial effect on the heart, but people \u201cwho experience frequent palpitations or skipped beats should probably avoid or reduce their coffee consumption,\u201d said Vivek. Reach out to your doctor if you\u2019re ever unsure.<\/p>\n Other Factors That Affect Caffeine Timing<\/p>\n