For many, coffee is a morning ritual that kickstarts the day. However, according to registered nutritionist Nicola Ludlam-Raine, the timing of your daily brew could significantly impact its effectiveness—and even your sleep.
In a recent statement to The Independent, Ludlam-Raine explained that the best time to enjoy your first cup of coffee is not immediately after waking up, but rather between 9:30 AM and 11:30 AM. The reason? It’s all about cortisol, the body’s natural “alertness” hormone.
“Cortisol levels are naturally high in the early morning,” she said. “Drinking coffee right after waking may reduce its stimulating effects, as your body is already in a heightened state of alertness. Waiting until mid to late morning allows caffeine to work more effectively as your cortisol levels begin to decline.”
The Cutoff Time for Caffeine
Just as important as when you start drinking coffee is when you stop. Ludlam-Raine warns that caffeine can stay in the system for five to six hours, meaning a late afternoon cup could interfere with your ability to fall asleep.
“If you drink coffee at 3 PM, there’s a good chance that you’ll still have enough caffeine in your system to impact your sleep by 9 PM,” she said. “Caffeine has a half-life of around five to six hours, which means it takes that long for the body to eliminate half of it.”
For individuals who are sensitive to caffeine, Ludlam-Raine recommends avoiding coffee altogether after 2 to 3 PM to prevent sleep disturbances.
A Smarter Approach to Your Coffee Habit
If you enjoy a warm drink later in the day, switching to decaffeinated coffee after lunch can be a smart alternative. However, even decaf contains small amounts of caffeine, so those highly sensitive should still be cautious.
Being mindful of when you consume caffeine can not only enhance the benefits of your coffee but also support better sleep and overall health. So next time you reach for your mug, take a moment to consider the clock. Your body will thank you.
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