Did you know that delaying your morning coffee by just 90-120 minutes could transform your day? Neuroscientist Dr. Andrew Huberman from Stanford University suggests that this simple adjustment can help you sidestep the dreaded afternoon slump and enjoy better sleep at night. You can stay alert without relying on a late-afternoon caffeine boost by allowing your body's natural cortisol levels to peak and clear out adenosine—the compound responsible for sleepiness. Alongside its energy-boosting properties, coffee offers many health benefits, including improved cognitive function and reduced risk of type 2 diabetes and liver damage. With these insights, we uncover the optimal timing for your morning cup of coffee and explore the fascinating interplay between coffee consumption, adenosine, and overall well-being.
Dr. Ayesha Tufail
Certified Medical Doctor, Researcher and Top-Rated Medical Writer. Dr. Ayesha Tufail has more than 10 years of experience working as a General Practitioner. Her areas of research include Stem Cell Therapy, Herbal Health Supplements & Adult ADHD.
What does morning coffee do to your brain?
Indulging in your morning coffee ritual goes beyond mere taste—it's a fascinating interaction between caffeine and your brain's intricate chemistry. As you take that first sip, caffeine swiftly navigates through your bloodstream, crossing the blood-brain barrier. Here, it starts its work by blocking the action of adenosine, a neurotransmitter responsible for promoting relaxation and sleep. By inhibiting adenosine's effects, caffeine prevents signals from reaching the brain, effectively putting the brakes on drowsiness and fatigue.
But caffeine doesn't stop there—it also profoundly impacts other neurotransmitters. Once adenosine's pathways are blocked, caffeine releases dopamine and norepinephrine, two key neurotransmitters closely associated with mood regulation, attention, and cognitive function. This surge in dopamine creates a sense of pleasure and reward, while norepinephrine heightens arousal and alertness, giving you that much-needed mental boost to kickstart your day.
Moreover, caffeine's influence extends beyond immediate effects on neurotransmitters. Research suggests that regular coffee consumption may lead to structural changes in the brain, particularly in areas associated with memory, learning, and executive function. These changes are thought to occur due to caffeine's ability to stimulate the production of brain-derived neurotrophic factor (BDNF), a protein crucial for neuronal growth, plasticity, and survival. By promoting the development of new neurones and strengthening existing connections, BDNF helps enhance cognitive function and protect against age-related cognitive decline.
In addition to its cognitive benefits, coffee also possesses antioxidant properties that may help protect the brain from oxidative stress and inflammation. Studies have shown that coffee consumption is associated with a reduced risk of neurodegenerative diseases like Alzheimer's and Parkinson's, suggesting a potential neuroprotective role for this beloved beverage.
Basically, morning coffee causes a series of neurochemical reactions in your brain that improve mood, increase focus, and improve cognitive function. And, with its potential long-term benefits for brain health, coffee could be the ultimate brain booster to get your day started right.
When is the best time for morning coffee?
Finding the best time for your morning coffee has more to do with maximising its energising effects than just being convenient. It also has to do with coordinating with your body's natural rhythms. While many reach for their coffee immediately upon waking to shake off grogginess, emerging research suggests that delaying your caffeine fix by 90-120 minutes may yield greater benefits in the long run.
The science behind your body's circadian rhythm and cortisol levels explains why you should postpone your morning coffee. Cortisol, often referred to as the "stress hormone," plays a crucial role in regulating wakefulness and alertness throughout the day. Its levels typically surge shortly after waking, peaking around 30-45 minutes post-wakeup—a phenomenon known as the cortisol awakening response (CAR). This surge in cortisol helps kickstart your day, providing a natural energy boost and enhancing alertness.
By waiting 90-120 minutes before indulging in your first cup of coffee, you allow cortisol levels to peak and begin to decline naturally. This strategic delay ensures that caffeine consumption doesn't interfere with the body's natural cortisol production process. Instead of masking the effects of cortisol with caffeine, you harness its natural energy-boosting properties, setting the stage for sustained alertness and productivity throughout the day.
Delaying coffee consumption also facilitates the brain's effective removal of adenosine, a neurotransmitter that encourages relaxation and sleep. Adenosine levels typically accumulate during waking hours, inducing feelings of drowsiness and fatigue. However, caffeine's adenosine-blocking effects can disrupt this natural process, leading to potential rebound sleepiness once its effects wear off. By delaying coffee consumption, you give your body time to naturally clear out adenosine, minimising the risk of post-caffeine crashes and promoting more restful sleep at night.
The deliberate postponement of morning coffee essentially respects the body's circadian rhythms, maximising the stimulant effects of caffeine while reducing any potential negative effects. By syncing caffeine consumption with cortisol levels and allowing for the efficient clearance of adenosine, you can harness the full potential of your morning brew to kickstart your day on the right foot.
Can we drink coffee on an empty stomach in the morning?
Drinking coffee on an empty stomach can lead to various potential side effects, primarily due to its acidic nature and stimulating properties. One common issue is digestive discomfort, as coffee stimulates the production of stomach acid, potentially causing acid reflux, heartburn, or stomach upset, especially in those with sensitive stomachs or gastrointestinal conditions.
Another concern is the impact on blood sugar levels, as caffeine can affect insulin sensitivity and promote glucose release from the liver. Drinking coffee on an empty stomach may exacerbate these effects, leading to fluctuations in blood sugar levels, which could be problematic for individuals with diabetes or insulin resistance. Furthermore, coffee contains polyphenols that can bind to certain minerals like iron and zinc, inhibiting their absorption in the body. Consuming coffee on an empty stomach may interfere with nutrient absorption, potentially leading to deficiencies over time.
Caffeine's stimulatory effects on the cardiovascular system can also be intensified when coffee is consumed on an empty stomach, resulting in temporary increases in heart rate and blood pressure. This could pose risks for individuals with preexisting cardiovascular conditions or hypertension. Moreover, caffeine's diuretic properties can increase urine production and potentially lead to dehydration, especially when consumed without food or water to offset fluid loss.
While moderate coffee consumption is generally safe for most people, drinking coffee on an empty stomach can intensify certain side effects. This is especially important for those who are sensitive to caffeine or have underlying health conditions. It's crucial to pay attention to how your body reacts and adjust your coffee intake to minimise any negative effects.
How much coffee can we drink in the morning?
The amount of coffee you can drink in the morning depends on individual tolerance and overall health, but general guidelines suggest that moderate coffee consumption is safe and beneficial for most people. For most adults, consuming up to 400 milligrams of caffeine per day—equivalent to about 4 cups of brewed coffee—is considered safe. However, it's advisable to start with 1-2 cups in the morning and monitor how your body responds, adjusting the intake based on your sensitivity to caffeine and any side effects you may experience. If you find yourself feeling jittery, anxious, or experiencing digestive issues, it might be a sign to cut back. Always consider your health conditions and consult with a healthcare provider if you have concerns about your caffeine consumption.
Final Thoughts:
In conclusion, while coffee offers numerous benefits such as increased energy, improved cognitive function, and potential health protections, the timing of your morning cup can significantly impact your overall well-being. By delaying your coffee intake by 90-120 minutes after waking, you can optimize alertness, avoid the afternoon slump, and enhance your sleep quality. Paying attention to how your body responds and adjusting your coffee habits accordingly can help you make the most of this beloved beverage without adverse effects.
References:
- Pareek, Varun; Shah, Saksham; Sharma, Beena; Kumar, Susheel; Sharma, Lokendra. Coffee and the Brain: A Comprehensive Review of Its Neurological and Psychiatric Effects. Journal of the Indian Academy of Geriatrics 20(1):p 34-39, Jan–Mar 2024. | DOI: 10.4103/jiag.jiag_53_23
- Smith HA, Hengist A, Thomas J, et al. Glucose control upon waking is unaffected by hourly sleep fragmentation during the night, but is impaired by morning caffeinated coffee. British Journal of Nutrition. 2020;124(10):1114-1120. doi:10.1017/S0007114520001865
- Habtemariam, S. (2018). Chemical and pharmacological evidences for coffee as a modulator of type 2 diabetes and metabolic syndrome. Medicinal Foods as Potential Therapies for Type-2 Diabetes and Associated Diseases, 793-838. https://doi.org/10.1016/B978-0-08-102922-0.00021-3
- Burke, T. M., Markwald, R. R., McHill, A. W., Chinoy, E. D., Snider, J. A., Bessman, S. C., & Jung, C. M. (2015). Effects of caffeine on the human circadian clock in vivo and in vitro. Science Translational Medicine. https://doi.org/aac5125
- Papakonstantinou, E., Kechribari, I., Sotirakoglou, Κ. et al. Acute effects of coffee consumption on self-reported gastrointestinal symptoms, blood pressure and stress indices in healthy individuals. Nutr J 15, 26 (2015). https://doi.org/10.1186/s12937-016-0146-0