Should you delay your morning coffee?
The 90-minute rule says you should wait at least 90 minutes from the time you wake up in order to consume caffeine, which for most people is coffee. This allows your natural cortisol levels to rise so you don’t experience a crash in energy. This was popularized by Dr Andrew Huberman. Delaying your morning coffee for at least 2 hours after waking is a health trend that has been making its way around social media. Proponents of the practice argue that it prevents a spike in cortisol and can prevent a drop in energy levels in the afternoon.First, drinking coffee with caffeine early in the day as opposed to in the afternoon or evening is less likely to alter a person’s sleep patterns, which supports their overall and cardiovascular health.Because adenosine levels in your brain decrease while you sleep, they are at their lowest immediately after you wake up, Dr Grandner said. So, with little adenosine present for caffeine to block, a cup of coffee first thing will give you less of a boost than when adenosine levels are high.That said, there’s no harm in having caffeine first thing, Dr. Grandner said. Although some online proponents suggest that doing so will disrupt your body’s normal waking process by interfering with the natural rise of cortisol, there is little evidence for this.
Why wait 90 minutes to drink coffee in the morning?
Waiting 90 minutes after waking up allows adenosine levels to rise slightly, making caffeine more effective at blocking receptors and keeping us alert throughout the day. Waiting about 90 minutes after waking allows your cortisol and adenosine rhythms to settle, helping caffeine work more effectively. Start your morning with hydration, natural light, and light movement to activate your system. Then enjoy your coffee when it will actually help.Online proponents advocate for delaying caffeine anywhere between 30 to 90 minutes after waking. This advice usually centers around the cortisol awakening response (CAR). Much like adenosine, it’s secreted in a diurnal pattern aligned with circadian rhythm.The Science Behind Caffeine and Cortisol Your cortisol levels naturally peak about 30-45 minutes after you wake up. Drinking coffee right away can interfere with this natural process, leading to a less effective wake-up call. Dr. Brooks explains, “Cortisol is released when the body needs energy.Avoid drinking coffee on an empty stomach and consume fiber and protein within 10 minutes of having coffee. Leading a healthy lifestyle (walking daily, staying in a reasonable BMI range, and eating a balanced diet with plenty of protein and fiber) can help you manage cortisol levels as well.This delay allows cortisol to do its job without interference. Then, as your natural alertness tapers off, caffeine kicks in — giving you a genuine boost rather than a redundant jolt. For most people who wake between 6:30 and 7:30 AM, the best coffee window lands between 8:00 and 9:00 AM.
Why avoid coffee first thing in the morning?
Caffeine blocks a receptor in the brain. It takes up space where hormones that help us fall asleep need to be, a science lecturer explains. During the first 90 minutes after waking up, Pete Upton recommends avoiding caffeine. Water is a better option as your first drink in the morning, he says. Timing it for later in the morning could help extend its effects into the early afternoon, potentially countering any drop in alertness at that time. That said, there’s no harm in having caffeine first thing, Dr. Grandner said.The Science Behind Caffeine and Cortisol Your cortisol levels naturally peak about 30-45 minutes after you wake up. Drinking coffee right away can interfere with this natural process, leading to a less effective wake-up call. Dr. Brooks explains, “Cortisol is released when the body needs energy.Caffeine blocks a receptor in the brain. It takes up space where hormones that help us fall asleep need to be, a science lecturer explains. During the first 90 minutes after waking up, Pete Upton recommends avoiding caffeine. Water is a better option as your first drink in the morning, he says.Quick answer: The 2 hour coffee rule suggests waiting at least two hours after waking up before drinking your first cup of coffee. This guideline aligns with the body’s cortisol levels, aiming to optimize both the effects of caffeine and the body’s natural wakefulness cycle.In summary, delaying morning coffee supports natural cortisol rhythms, helps avoid energy crashes, promotes better focus and wakefulness, and improves sleep quality.
Is it okay to drink coffee 30 minutes after waking up?
Cortisol levels It peaks 30 to 60 minutes after you wake, and then it starts to gradually decline as the day goes on, so it’s ideal to have coffee on the declining end, says Zumpano. Depending on the person, it could take up to four hours for cortisol to dip, she adds. The Science Behind Caffeine and Cortisol Your cortisol levels naturally peak about 30-45 minutes after you wake up. Drinking coffee right away can interfere with this natural process, leading to a less effective wake-up call. Dr. Brooks explains, “Cortisol is released when the body needs energy.Waiting about 90 minutes after waking allows your cortisol and adenosine rhythms to settle, helping caffeine work more effectively. Start your morning with hydration, natural light, and light movement to activate your system. Then enjoy your coffee when it will actually help.Limit caffeine intake While your morning cup of coffee may wake you up, caffeine can increase your cortisol levels. It can also affect your mood. High levels of caffeine may make you feel good initially but eventually cause you to crash.The Connection Between Caffeine and Cortisol 12 Research shows that even a small amount of caffeine can cause a spike in cortisol, with only 80 to 120 milligrams (mg) rising cortisol levels by roughly 50% from what is typical. This means that every time you have a cup of coffee, your cortisol levels will spike.He encourages people to delay their morning coffee by 90 minutes to two hours after waking up to “optimize physical and mental performance. In a podcast episode, Huberman says adenosine, the chemical that makes people feel tired and less alert, builds up after we wake up.
Should I delay caffeine in the morning?
According to emerging research in circadian biology and neuroscience, waiting about 90 minutes before having caffeine can improve focus, mood, and nighttime sleep quality. It’s not about giving up your morning brew — just about timing it to align with your body’s natural cortisol rhythm. Online proponents advocate for delaying caffeine anywhere between 30 to 90 minutes after waking. This advice usually centers around the cortisol awakening response (CAR). Much like adenosine, it’s secreted in a diurnal pattern aligned with circadian rhythm.Timing it for later in the morning could help extend its effects into the early afternoon, potentially countering any drop in alertness at that time. That said, there is no harm in having caffeine first thing, Dr Grandner said.Huberman recommends not using caffeine before every workout as it can lead to diminishing benefits for mood and motivation.The popular advice is to wait until your natural cortisol peak has passed, usually around 90 minutes to two hours after waking. However, based on what we know about caffeine tolerance, this rule might not be as important as we once thought. The reality is that the best time to drink coffee is different for everyone.
Why wait 2 hours before drinking coffee?
Quick answer: The 2 hour coffee rule suggests waiting at least two hours after waking up before drinking your first cup of coffee. This guideline aligns with the body’s cortisol levels, aiming to optimize both the effects of caffeine and the body’s natural wakefulness cycle. Although it helps wake us up, I often recommend waiting to have your first cup of coffee until about an hour or two after waking up, says Gatlin. This allows your body to use its own resources for energy first. Gatlin instead recommends starting the day with a tall glass of water and a balanced breakfast or snack.Caffeine blocks a receptor in the brain. It takes up space where hormones that help us fall asleep need to be, a science lecturer explains. During the first 90 minutes after waking up, Pete Upton recommends avoiding caffeine. Water is a better option as your first drink in the morning, he says.Waiting about 90 minutes after waking allows your cortisol and adenosine rhythms to settle, helping caffeine work more effectively. Start your morning with hydration, natural light, and light movement to activate your system. Then enjoy your coffee when it will actually help.Chelsie Rohrscheib, head sleep expert and sleep scientist at Wesper, tells Sleepopolis, “The hypothesis is that waiting to consume caffeine allows your brain to naturally reduce the concentration of the sleep molecule adenosine instead of using caffeine to compete with adenosine, ultimately reducing the likelihood of a .Neurodivergent responses: Those with ADHD or autism may experience calming effects from caffeine, altering how coffee naps impact focus and alertness. Optimizing micronaps: Keep naps short (10-20 minutes) to avoid deep sleep, and aim for early afternoon when energy naturally dips.