When is the Best Time to Drink Your First Coffee?

For many of us, coffee is a non-negotiable part of the morning routine. That first aromatic cup helps us shift from sleepy to sharp. But have you ever wondered if you’re drinking it at the best time?

You’ve probably heard advice to wait an hour or two after waking before that first cup, or to hold off until after you’ve eaten. The internet is packed with tips on timing caffeine to boost energy, prevent crashes, and protect your sleep. But what does the science actually say?

In this article, we’ll explore when to enjoy your coffee for maximum energy… without sabotaging your rest.

The theory goes that adding caffeine at this point could send your cortisol system into overdrive by adding a stimulant on top of your body’s own natural wake-up call. It’s suggested that it could even make you more dependent on caffeine. But for regular coffee drinkers, this may not be the case. Research shows that while caffeine can temporarily increase your cortisol levels, this effect is much smaller in people who drink coffee daily. In other words, your morning brew probably won’t send your stress hormone levels soaring because your body has already adapted to it.

This brings us to the big question: how long after waking up should you drink a cup of coffee? 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. If you wake up feeling groggy and a coffee helps you feel human and ready to start your day, there is little scientific reason to make yourself wait. Coffee’s energising effects come from blocking adenosine, a chemical in the brain that promotes sleepiness, and this works regardless of your cortisol levels.

The most important thing is to listen to your body. If having coffee right after waking works for you, there’s no need to change. But if it leaves you feeling jittery or anxious, experimenting with waiting a bit longer could be the better choice.

Another common concern when timing your first morning brew is whether it’s okay to drink coffee on an empty stomach. The answer is highly individual. Some people with sensitive stomachs report indigestion or acid reflux if they drink coffee before eating, while others tolerate it just fine. If it causes you discomfort, try having your coffee with breakfast or adding a splash of milk to reduce the acidity.

This question often comes up with fasting, too: can you drink coffee while fasting? Black coffee won’t break a fast from a calorie perspective, but it may still irritate an empty stomach. The best approach is to pay attention to how your body responds.

To avoid this cycle, aim to stop drinking coffee at least 6–8 hours before bed. For most people, that means switching to decaf or herbal tea by mid-afternoon to protect their night’s rest.

Discover more of the best drinks to help you sleep peacefully on the Sleep Matters Club.

So, when’s the best time to drink your morning coffee? The short answer: whenever it works best for you. Whether it’s a strong espresso to kickstart your day, a frothy cappuccino, or a cosy latte, the idea of waiting for your cortisol to drop doesn’t matter much if you’re a regular coffee drinker – it’s all about how it makes you feel.

The timing of your last cup of the day is more important. Sticking to an early-afternoon caffeine cut-off helps protect your sleep, so you can enjoy coffee daily and still drift into deep, restful slumber at night.

Morning espresso or afternoon latte, just don’t forget to enjoy the little frothy moments in life.