Give Your Coffee a Little More Time.

Delay your morning coffee for more energy, focus, and better sleep.

Intro

For many people, the morning begins in the same way: the alarm clock rings, you get up and go straight to the kitchen to make coffee. For many, the first cup of coffee is essential to kick-start the day. But what if this routine isn’t as beneficial as it seems? What if the first sip of coffee shouldn’t come immediately after waking up? In recent years, researchers have studied how the timing of coffee consumption can influence our daily routine. A short interval between waking up and drinking coffee can have a greater impact than you think.

What science says

Coffee is one of the most studied beverages worldwide. Numerous studies show that regular coffee consumption is associated with a longer healthspan and a reduced risk of disease, particularly cardiovascular disease. Caffeine’s bioactive components have an antioxidant effect and influence important neurotransmitters such as dopamine and serotonin, which are responsible for general well-being. A study from early 2025 has now revealed that consuming coffee earlier in the day provides significantly greater health benefits than drinking it later in the day or at night. According to the data, coffee consumed early in the day is more strongly associated with a reduced risk of mortality than coffee consumed later in the day.

Given this, it is not surprising that there has been recent discussion about whether there is an ideal time for the first cup of coffee. A 2024 analysis found no evidence that consuming caffeine after waking up causes a later energy slump or that delaying consumption prevents it. However, some researchers argue that consuming caffeine immediately after waking up could interfere with the body’s management of cortisol and adenosine. Cortisol naturally rises during the first hour after waking up and peaks shortly thereafter. This increase prepares the body for the day, improving alertness and mood. At the same time, adenosine – a molecule responsible for making us feel tired – is broken down. Researchers suggest that consuming caffeine immediately after waking up could interfere with these natural processes. Consuming caffeine later allows cortisol and adenosine to fulfill their roles more naturally. This can help maintain consistent energy levels throughout the day and reduce the need for caffeine later on.

Small change

There is no scientifically established ideal time for your first cup of coffee. However, delaying your first cup by around 60–120 minutes after waking up also seems plausible. There are no known disadvantages to this approach, and the potential benefits could be significant.

Compounding effect

These potential benefits are especially noticeable over the long term. A late first coffee can promote natural alertness and reduce dependence on caffeine for morning performance. If this results in less caffeine being needed during the day, it could lead to fewer sleep disturbances and better circadian stability. This aligns with a 2021 study that found late and excessive caffeine consumption measurably impairs sleep. Additionally, sleep research has also shown that reduced caffeine consumption in the afternoon can enhance overall concentration and lead to fewer performance slumps.

Let’s try it!

Even a small delay in your morning coffee routine can have noticeable effects. It can turn your coffee into what it should be: not just a start button, but an amplifier for your natural energy potential. Give it a try – your body will tell you if 90 minutes makes a difference.

Instead of starting your day with a cup of coffee, start with a glass of water. Learn more about it here.

For a deeper insight:

Huberman, A. Caffeine science. Huberman Lab. https://www.hubermanlab.com/topics/caffeine-science#caffeine-science—caffeine-for-focus-and-cognitive-performance.

Patrick, R. Coffee. Found My Fitness. https://www.foundmyfitness.com/topics/coffee.

Hachenberger, J., Li, Y.-M., Realo, A., & Lemola, S. (2025). The association of caffeine consumption with positive affect but not with negative affect changes across the day.

Wang, X., Ma, H., Sun, Q., Li, J., Heianza, Y., Van Dam, R. M., Hu, F. B., Rimm, E. R., Manson, J. E., & Qi, L. (2025). Coffee drinking timing and mortality in US adults.

Antonio, J., Newmire, D. E., Stout, J. R., Antonio, B., et al. (2024). Common questions and misconceptions about caffeine supplementation: what does the scientific evidence really show?

Weibel, L., et al. (2021). The impact of daily caffeine intake on nighttime sleep in young adult men.