Understand why you should NOT drink coffee before 9:30 in the morning

Optimize your day with coffee: Learn why waiting until 9:30 a.m. for your first cup could be the key to maximizing energy and minimizing morning stress.

Are you one of those people who can barely open their eyes in the morning without the help of a cup of coffee? If the answer is yes, you are not alone. Caffeine is the morning ally of many of us, but is there an ideal time to consume this much-loved drink?

Science suggests yes, and the recommendation is clear: avoid drinking coffee before 9:30 in the morning. Let’s understand why this guideline makes sense and how it can maximize the benefits of your morning coffee.

Morning coffee: The 9:30 am secret to a boost of energy without the side effects of high cortisol.. (Photo: Disclosure).

Cortisol rhythms and time choice

Experts agree that the right time to drink your first cup of coffee is between 9:30 and 11 am. But why is this time considered ideal? It all comes down to our body’s natural rhythms, more specifically the levels of cortisol, the stress hormone.

In the morning, right after we wake up, cortisol levels are higher. This is the body’s natural response to prepare us for the day. Throughout the morning, these levels begin to decrease, with two significant drops around 9:30 am and 1 pm. Now here’s the crucial point: drinking coffee too early in the morning, when cortisol levels are already high, can increase those levels even further, leaving us prone to nervousness and unnecessary stress.

In short, caffeine, when consumed in conjunction with high levels of cortisol, can create an exaggerated stress response in our bodies, which is anything but healthy. That’s why experts recommend waiting a while before enjoying your first cup of coffee in the morning.

Caffeine begins to take effect in our body about 5 minutes after consumption. Its effects gradually increase until they peak between 15 minutes and two hours after ingestion, depending on several factors, such as whether you ate something before drinking the coffee and the speed of your metabolism. Surprisingly, it can take some people up to ten hours to completely metabolize caffeine.

For the rest of the day, the recommendation is to avoid coffee up to six hours before bed. This is because excess caffeine can disrupt sleep, blocking receptors for the hormones adenosine and melatonin, which are essential for a restful night’s sleep. If you usually go to bed at 10pm, ideally you should have your last cup of coffee by 4pm.

The amount of coffee to be consumed

How much coffee is considered a healthy amount? Approximately 100 to 150 milligrams of caffeine, equivalent to one to one and a half cups of coffee, is a reasonable amount to give you a boost of energy in the morning. However, it is important to pay attention to the total amount of coffee consumed throughout the day.

The United States Food and Drug Administration (FDA) recommends that adults not exceed a daily intake of 400 milligrams of caffeine, which is equivalent to about four standard cups of coffee. Therefore, it is essential to monitor the amount of coffee you consume to avoid unwanted side effects.

In short, drinking coffee before 9:30 in the morning is not the best choice, as this can increase cortisol levels and potentially cause unnecessary stress. Caffeine is a valuable ally, but using it at the right time can maximize its benefits and avoid unwanted side effects. So enjoy your first cup of coffee wisely, knowing you’re doing the best for your body and well-being.

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