Summary

The ideal time to drink coffee is during specific windows that avoid natural cortisol spikes, which typically occur an hour after waking and around noon, to maximize health benefits and minimize negative effects.

Abstract

According to the article, coffee is best consumed between 9–11:30am and 1pm-5pm, avoiding the natural cortisol spikes that occur after waking and at noon. Drinking coffee during these spikes can increase stress and reduce the effectiveness of caffeine, potentially leading to a higher caffeine tolerance. The article emphasizes the importance of aligning coffee consumption with the body's circadian rhythm to enhance the benefits of coffee, such as improved alertness and metabolism, while also ensuring better sleep quality by not consuming caffeine too late in the day.

Opinions

Coffee is considered the healthiest beverage by some scientists due to its various health benefits.
Consuming coffee during natural cortisol spikes can compound stress and diminish the benefits of caffeine.
It is recommended to avoid coffee after 2pm to prevent disruption of sleep quality.
The article suggests that timing coffee consumption just after cortisol spikes can optimize its benefits.
Geoffrey James, a writer for Inc, advises against drinking coffee during cortisol peaks, as it can reduce the effectiveness of caffeine and increase stress levels.

The Ideal Time to Drink Coffee, According to Science

Here’s when you should drink coffee to maximize the benefits and limit the drawbacks.

Coffee is the healthiest drink on earth, according to some scientists.

However, the time of day we consume it exponentially increases or decreases its benefits, and drinking coffee at the ‘wrong’ time can actually be harmful to our health.

So, looking at the current research, when should we be having our favorite drink?

Why does the time of day matter?

We have an internal clock called the circadian rhythm.

This rhythm dictates all the mechanisms in our bodies — from hormone release and turning on and off the metabolism, to when our bodies are primed for sex. The circadian rhythm does it all.

But this rhythm is why we need to be cognizant of our caffeine habits.

At certain times during this rhythm, we should avoid coffee. And at other times, we can maximize the benefits of coffee.

The circadian rhythm controls a part of the brain called the suprachiasmatic nucleus (SCN). The SCN is responsible for releasing cortisol — our stress hormone.

This hormone, while often vilified, is normal and beneficial. However, when we compound our natural cortisol spikes with a cup of coffee, it can dramatically increase our stress response, and can also cause our bodies to be immune to the impact of the caffeine. In the long term, this increases our caffeine tolerance, meaning we’ll need more and more in order to get a buzz.

What is the ideal time?

I think we all know by now to avoid coffee after 2pm (or at least 10 hours before sleeping) due to the long half-life of caffeine.

Drinking coffee in the afternoon can impact the quality of our sleep; while you may fall asleep fine, your sleep will not be sound.

But what you may not realize, is we should avoid coffee at other times of the day as well.

We have a natural spike in cortisol about an hour after we wake up — so for most people, around 8–9am. (From when we wake up, our cortisol levels continue rising for about an hour.)

We have another spike in the afternoon, around noon.

We want to avoid consuming caffeine during these spikes, and if we want to optimally maximize the benefits, we want to aim to consume the coffee just after the spike.

So, what does this translate to? For the average person with a normal sleep schedule, consume coffee in these windows:

9–11:30am
1pm-5pm (although it’s advised to avoid caffeine after 2pm)

Geoffrey James, writer for Inc, explains:

“Because cortisol levels start rising the moment you get out of bed, if you drink your first cup of coffee at breakfast or while commuting, you’re not getting the full benefit and may be creating unnecessary stress.

Similarly, if you’re holding out until lunch for your first cup, you’ll be drinking it when your cortisol levels are high, thereby limiting its effectiveness.”

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