Most people reach for coffee literally immediately after waking up — in the hope of “turning on the brain.” But according to doctors, this is not the best strategy. In the morning, the body already sharply raises the level of cortisol — the hormone of alertness. It is he who helps to wake up, concentrate and raise the pressure to working values. That is, the first wave of cheerfulness — not from coffee, but from your own hormonal system.
As experts explain, if you drink coffee when cortisol is already at its peak, the caffeine seems to "fight for space" and works worse. The effect is weaker, and the addiction to the morning cup is stronger.
Dr. Raj Dasgupta recommends timing your first coffee to when cortisol levels start to drop. This is about 1–3 hours after waking up. For most adults, this is between 9:30 and 11:30 a.m. This is when the body responds best to caffeine: it increases concentration, improves mood, and makes it easier to get to work.
There are a few more bonuses of the right coffee. Caffeine stimulates the release of dopamine - the hormone of motivation and "internal reward", thanks to which it is easier to want to do something, and not just "stay awake". There is research data that people who drink coffee before noon have a risk of premature death lower by about 16%, and a risk of cardiovascular disease - by 31%. We are not talking about liters, but about moderate consumption of black coffee without excess sugar and cream.
Additionally, morning circadian rhythms work in your favor. The body absorbs the antioxidants in coffee better in the first half of the day. These compounds have anti-inflammatory effects and are thought to be one of the reasons why moderate coffee consumption is associated with better vascular health and lower markers of inflammation.
But there is a point where coffee starts to work against you: in the evening. Caffeine blocks adenosine, a molecule that signals the brain that it is time to sleep. It takes hours for caffeine to be eliminated: after 5-6 hours, half of the dose is still in the blood. That is why experts advise not to drink anything containing caffeine at least 6-8 hours before bedtime. To put it simply: if you go to bed at 11:00 PM, your last espresso is around 3:00 PM.
Regarding the quantity. Nutritionist Julia Zumpano reminds that a safe norm for a healthy adult is considered to be up to 400 mg of caffeine per day. This is approximately 3–4 standard cups of coffee (150–200 ml each), but the figure is very individual. How you tolerate caffeine is influenced by genetics, age, blood pressure, heart condition and even anxiety. If after the second coffee your hands are shaking, your heart is pounding or you have trouble falling asleep in the evening - this is your personal limit, even if formally it is far from 400 mg.
