The Best Time to Drink Coffee for Maximum Energy and Health Benefits

If you make a beeline to the coffee machine the minute you get out of bed, it may be time to reconsider. Research shows that drinking coffee too early in the morning can actually disrupt alertness levels. Experts recommend waiting at least an hour after waking up before having your first cup.

According to Rex Isap, a sleep specialist at Happy Beds, drinking coffee too soon after waking can interfere with cortisol — the hormone that helps you wake up naturally. Delaying your first cup of coffee by an hour can help maintain consistent energy levels throughout the day.

In the early morning, your body naturally experiences elevated cortisol levels, which are associated with alertness and prepare the body for activity. Consuming caffeine during this window may reduce cortisol's effectiveness and lead to caffeine tolerance over time, requiring more coffee to achieve the same level of alertness.

As for drinking coffee in the evening, Isap advises avoiding caffeine at least six hours before bedtime. Caffeine blocks adenosine receptors — a chemical produced by the brain to promote sleepiness. Sleep researchers from the University of Michigan found that caffeine consumed up to six hours before bedtime negatively affected both the duration and quality of sleep.

At the same time, coffee consumption offers a variety of health benefits beyond its immediate energy boost. Studies indicate that moderate coffee intake (three to five cups per day) may reduce the risk of developing chronic diseases such as type 2 diabetes, heart disease, liver disease, and even colorectal cancer. Coffee also has positive effects on brain function, helping to lower the risk of neurological diseases like Parkinson’s and Alzheimer’s. Active compounds in coffee, including antioxidants and polyphenols, help reduce inflammation and protect cells from environmental and age-related damage.

Coffee consumption has also been associated with a lower risk of premature death from various illnesses. Long-term studies suggest that drinking coffee reduces all-cause mortality, likely due to its anti-inflammatory effects and ability to improve insulin sensitivity. Excessive caffeine intake should still be avoided, especially by individuals sensitive to its effects, as it may lead to side effects such as elevated blood pressure, anxiety, and sleep disturbances.