coffee after waking up
Sources:
recommends delaying caffeine intake to 90-120 minutes after waking up to avoid an afternoon crash and to improve the quality of nighttime sleep 1. This timeframe aligns with the natural peak of cortisol, which if taken advantage of, can enhance alertness and mood 2. The reason behind this delay is related to the accumulation of adenosine that occurs while we are awake and the blocking action of caffeine on adenosine receptors. By delaying caffeine consumption, the crash often experienced due to the rapid uptake of adenosine once the effects of caffeine wear off can be mitigated, contributing to a more consistent energy level throughout the day 3.
However, if you engage in intense exercise in the morning, mentions that it would be appropriate to ingest your caffeine just prior to the activity but cautions this may intensify afternoon fatigue 4. Additionally, for people who insist on having caffeine immediately upon waking, he suggests drinking half of the caffeine initially and then the other half about an hour later to help offset some of the afternoon crash 4.
For people who have a difficult time pushing their caffeine intake later into the morning, suggests gradually delaying the caffeine intake by about 15 minutes each day until reaching the 90 to 120-minute post-waking mark 4. Despite personal routines and beliefs, these guidelines are given to help improve wakefulness throughout the day and to reduce adverse effects on sleep quality.
RELATED QUESTIONS
