Optimal Moment for Sipping Initial Cuppa Joe
Hey there!
Starting the day with a cup of coffee might feel like a habit, but is it the best choice? Let's dive into the science behind that first sip.
Time matters for your java kick
Michael Grandner, director of the Sleep and Health Research Program at the University of Arizona, suggests enjoying your first cup 30 to 60 minutes after waking up. This isn't just random advice—there's a reason behind it.
Adenosine, a chemical promoting sleepiness, is at its lowest in the morning. Coffee is a stimulant, and it competes with adenosine to wake you up. However, if you drink coffee too early, you're not maximizing its effectiveness because the adenosine levels are already low.
So, avoid that afternoon or evening coffee break, too. Grandner advises having your last cup at least six hours before bedtime to ensure a good night's sleep.
Caffeine and cortisol connection
Sleep expert Dr. Deborah Lee also underscores the importance of waiting a bit before your morning brew. She explains that cortisol, a stress hormone, follows a rhythm based on your sleeping pattern. Consuming caffeine right after waking up when cortisol levels are high can cause more harm than good and may even lead to caffeine tolerance over time.
Plus, consistently high cortisol levels can lead to conditions like high blood pressure, increased blood sugar levels, and obesity.
One, two, or three—how much is right?
It's not one-size-fits-all when it comes to coffee cups. Each person reacts differently to caffeine. Genetics can influence how quickly caffeine affects you, leading some to require only one cup for the whole day, while others need more frequent caffeine hits.
Current studies suggest up to six cups of coffee a day can be healthily harmless. Germans are said to average four cups of coffee daily. However, factors such as age, health conditions, and pregnancy should be considered when determining how much coffee is suitable for you.
Sources:
- Timing your coffee intake may be as important as limiting caffeine for overall health
- The Best Time to Drink Coffee, According to a Sleep Expert
- Why Do Some People Need More Sleep Than Others?
- Caffeine: How much is too much for you?
- Health effects of coffee: A systematic review
- Engaging in regular fitness-and-exercise routines can help balance the effects of caffeine on health-and-wellness, as physical activities can aid in regulating cortisol levels.
- Incorporating a balanced diet rich in nutrition, particularly foods high in antioxidants, can counteract the potential negative impact of consumption on sleep patterns, as antioxidants have been shown to help reduce the effects of caffeine on adenosine receptors.
