For many of us, the day doesn’t officially begin until that first sip of coffee. But have you ever wondered if there’s actually an optimal time to enjoy your brew?
As it turns out, science has a few thoughts on when your body, and your brain, might benefit most from caffeine.
Cortisol: Your Body’s Natural Alarm Clock
When you wake up, your body releases cortisol, a hormone that helps you feel alert and focused. This spike typically occurs between 6 a.m. and 10 a.m., depending on your sleep cycle.
Drinking coffee during this time might not be the most effective, because your body is already doing the work. In fact, some research suggests that consuming caffeine while cortisol is peaking could build up a tolerance over time, making coffee feel less effective.
So, When Should You Drink It?
Experts suggest the sweet spot for caffeine is:
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9:30 a.m. to 11:30 a.m., once cortisol levels begin to dip
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Or later in the afternoon (around 1:30 p.m. to 3:30 p.m.) to help fight post-lunch sluggishness, without disrupting your sleep
This timing allows caffeine to step in just as your body’s alertness begins to fade, offering a more noticeable boost in energy, focus, and mood.
Avoiding the Late-Night Buzz
Caffeine has a half-life of 5 to 7 hours, which means that afternoon espresso might still be lingering in your system at bedtime. If you’re sensitive to caffeine or struggle with sleep, it’s best to stop drinking coffee by 3:00 p.m.
Your Routine, Your Rules
That said, we believe coffee is as much about ritual as it is about science. Whether it’s a quiet morning pour-over or an afternoon pick-me-up, the best time to drink coffee is when it brings you comfort, clarity, or connection.
Still, if you're looking to get the most from every cup, timing it with your natural rhythms might make your brew even better.