Ask well
?
I've
heard that drinking coffee first thing in the morning can interfere with my
ability to feel awake and lead to an afternoon energy crash. Is that true?
?
It's
an idea that has been popularized by online influencers: Avoid consuming
caffeine for 90 to 120 minutes after waking up, they say, and you will perk up
more naturally, thwart the dreaded afternoon slump and have better sleep.
?
Proponents
explain the idea as if it's supported by good evidence, with some people who
have tried the method saying it has "been a game changer" for their
energy levels.
?
But
scientists who study the relationship between caffeine and sleep say that while
there may be some benefits to putting off your morning coffee, there's not much
research to back them up.
?
In
some cases, experts warn, the risks of delaying your morning caffeine could
outweigh the purported benefits.
?
Throughout
the day, your body produces a chemical called adenosine, which binds to
receptors in your brain and makes you feel drowsy. Caffeine perks you up by
blocking those receptors, said Marilyn Cornelis a caffeine re-searcher at the
Northwestern University Feinberg School of Medicine.
?
But
you don't feel the stimulating effects of caffeine immediately after your first
sip of coffee, said Michael Grandner, the director of the sleep and health
research program at the University of Arizona. It takes about 20 to 30 minutes
for caffeine to be absorbed into your bloodstream, reach your brain and make
you feel more alert, he said.
?
How
long caffeine keeps you sharp "varies considerably," based in part on
your genetics, Dr. Cornelis said.
?
Because
adenosine levels in your brain decrease while you sleep, they're at their
lowest immediately after you wake up, Dr. Grandner said. So with little
adenosine present for caffeine to block, a cup of coffee first thing will give
you less of a boost - or "less bang for your buck," as Dr. Grandner
said - than when adenosine levels are high.
?
This
may be one rationale for delaying your caffeine in the morning, Dr. Grandner
said. He often waits for 30 to 60 minutes after waking to have his first cup of
coffee, but there are no studies on what the optimal timing should be; it's
more about personal preference, he said.
?
Another
potential reason to delay your morning caffeine is if you want to have caffeine
only once per day, Dr. Cornelis said Timing it for later in the morning could
help extend its effects into the early afternoon, potentially countering any
drop in alertness at that time.
?
That
said, there's no harm in having caffeine first thing, Dr. Grandner said.
?
Although
some online proponents suggest that doing so will disrupt your body's normal
waking process by interfering with the natural rise of cortisol, there is
little evidence for this. The few small studies that have examined caffeine's
influence on cortisol have found that in those who consume caffeine regularly,
it has little effect on morning cortisol levels, said Allison Brager, a
neurobiologist for the U.S. Army.
?
The
reality is that many people don't get enough sleep, so if you need to be alert
first thing in the morning, caffeine can be a life-saver, Dr. Brager said.
?
If
you're an early morning exerciser, she added, it makes sense to have caffeine
as soon as possible because it may improve your workout.
?
It's
also fine to have another cup of coffee (or other source of caffeine) if and
when your energy levels wane around midday, Dr. Grandner said. Just avoid
having it within six hours - or eight to 12 hours, if you have trouble falling
asleep - before bedtime, he added.
?
And
keep in mind, Dr. Grandner added, that coffee and tea are also great sources of
antioxidants and beneficial plant-based compounds, which may explain some of
their health advantages. Coffee also helps many people have regular bowel
movements. And for most of us, a morning coffee ritual offers a simple source
of pleasure. What could be more optimal than that?
?
Alice
Callahan
?
