Coffee is a popular morning ritual, but when is truly the best time to enjoy this caffeine-filled beverage?
Drinking your cup of joe at certain times throughout the day—not just immediately after you wake up—can have substantial effects on your energy levels and health.
So if you’re looking to maximize coffee’s impact on your alertness and focus, here’s when experts recommend you brew your next cup.
The best time to indulge in that creamy latte or espresso shot often depends on your natural energy levels, your circadian rhythm, and how sensitive your body is to caffeine. But generally speaking, these two times of day may be good opportunities to grab a coffee.
Mid-to-Late Morning (About 9:30 to 11:30 a.m.)
Studies show that cortisol—a hormone responsible for alertness—begins increasing naturally in the early hours of the morning, peaking right around the time when you wake up.
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.
“There isn’t any specific guidance around waiting to drink caffeine until cortisol levels decrease, as everyone’s sensitivity is different,” Kourtney Johnson, RD, LD, registered dietitian, medical reviewer at Within Health, and owner of Intuitively Nourished, told Health.
However, letting your body wake up naturally before drinking coffee could provide more sustained energy over the course of the morning.
“If you wait even 90 minutes after you open your eyes to drink your morning cup of java, you’ll have a much bigger bang for your buck,” Michael Breus, PhD, clinical psychologist, sleep specialist, and founder of Sleep Doctor, told Health.
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.
However, experts aren’t completely in agreement. For one, research has shown that delaying coffee intake doesn’t help you avoid an afternoon “crash” in energy—in fact, it may make people more likely to reach for a second cup too late in the day.
Plus, every person responds to caffeine differently, Deepak Vivek, MD, an interventional cardiologist at the Orlando Health Heart and Vascular Institute, emphasized. For people who aren’t as sensitive to the effects of caffeine, “the best time of day to drink coffee would be in the early morning hours,” he told Health.
The Early Afternoon Slump (About Noon to 3 p.m.)
Many people experience a dip in their energy in the hours after they eat a meal—this “post-lunch slump” is a common phenomenon also known as postprandial sleepiness.
So a mid-afternoon cup of coffee might be just the thing to “increase alertness and mental focus” as you finish out your workday, Johnson said.
That’s because “caffeine blocks adenosine, a chemical that builds up in your brain and makes you feel sleepy,” Angela Holliday-Bell, MD, sleep medicine specialist and founder of The Solution Is Sleep, told Health.
But again, an afternoon cup of joe may not work for everyone. “If you have a low [caffeine] tolerance, it might have a bigger impact on sleep,” Johnson said. “However, some people can tolerate drinking caffeine later in the day, so it really is individualized.”
Mid-morning and early afternoon are considered more ideal times to enjoy your daily brew—so for some people, drinking coffee at other times of day could have the opposite of your desired effect.
Late Afternoon or Evening (After 3 p.m.)
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:
- Trouble falling asleep
- Less deep sleep
- Symptoms of sleep deprivation the next day, such as mood changes, tiredness, and trouble focusing or completing tasks
“The average individual takes between six and eight hours to metabolize caffeine,” said Breus. So cutting off your caffeine intake around 3 p.m. should set you up nicely for an 11 p.m. bedtime.
However, everyone metabolizes caffeine differently—some people have genetic variations that make the body process the stimulant more slowly, Johnson explained.
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.
During Times of Stress
If your nervous system is in overdrive from stress, coffee’s stimulating effect may make things worse.
Caffeine briefly increases blood pressure and heart rate, which can lead to increased physical symptoms of stress and anxiety, Johnson said.
“Those who are sensitive to caffeine may have symptoms including heart palpitations, nausea, anxiety, and a sensation of jitteriness,” Vivek added. “Other symptoms may include insomnia, elevated blood pressure, and headaches.”
So if you already feel wired or anxious, take it easy on the cold brew until you can de-stress.
Keep in mind: Some studies have found that moderate caffeine consumption has a beneficial effect on the heart, but people “who experience frequent palpitations or skipped beats should probably avoid or reduce their coffee consumption,” said Vivek. Reach out to your doctor if you’re ever unsure.
Coffee may negatively interact with certain medications, reducing their effectiveness. So, according to Johnson and Vivek, be mindful of your caffeine consumption if you take any of the following:
- Blood thinners
- Decongestants
- Antidepressants
- Blood pressure medications
- Thyroid medications
- Antibiotics
- Supplements such as iron, zinc, or magnesium
If you’re on any of these medications, try spacing your dosage timing apart from when you drink coffee.
Pregnant people should also limit or avoid caffeine consumption to no more than 200 milligrams (about one 12-ounce cup) per day, Vivek added. That means they may want to play around with their caffeine timing, as drinking multiple cups throughout the day to sustain energy isn’t recommended.
Talk to your doctor about any other times you should limit caffeine consumption.
For most people, having a cup of coffee mid-morning or early afternoon is best for an energy boost. Drinking it too late in the day could mess with your body’s natural sleep and wake cycles, and drinking it when you’re already feeling alert or anxious could raise your risk of restlessness, jitters, or insomnia.
However, it’s important to remember that caffeine tolerance varies significantly from person to person: “Some people can drink several cups of coffee daily with minimal side effects,” Vivek explained.
So try waiting 60–90 minutes before your first morning cup, take note of how your body responds, and adjust your sipping schedule from there.
