Is there a "best time" to drink coffee? What you need to know
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
We're guessing that coffee is a pretty important part of your day. Learn the potential best time to drink it, plus 7 tips to reduce any negative side effects.
For many of us, that first cup of coffee in the morning is the main motivation to roll out of bed. It’s more than just a drink, it’s a ritual — a moment of peace before the chaos of the day begins.
Maybe your morning cuppa joe is your only cup of coffee, or maybe you grab a second one to kick an afternoon slump, but timing your coffees could impact how much energy you get from them, or how long the caffeine sticks around in your system.
There may actually be an ideal window to drink your coffee, one that maximizes the benefits while avoiding the common downsides like jitters, upset stomach, or disrupted sleep. Here’s what you need to know.
When is the best time to drink coffee (and when should you avoid it)?
If you’re like most coffee lovers, you probably reach for that first cup in the morning and it makes sense, right? You’re groggy, and a warm, energizing drink feels like the perfect way to start the day.
There’s a common misconception that the early morning might not be the best time for coffee, and those who subscribe to this theory blame the body’s natural cortisol levels. Most often, cortisol levels are highest first thing in the morning and lowest at night when the body begins to produce melatonin.
Some experts will have you believe that if you wait to drink coffee until your cortisol dips mid-morning, you avoid combining high cortisol levels with a caffeine boost and therefore the possibility of feeling jittery. However, Calm’s Chief Clinical Officer, Chris Mosunic PhD, RD, MBA feels that it’s more nuanced than that.
Dr. Mosunic explains that high cortisol and caffeine won’t necessarily equate to a “double dose” of energy that leads to caffeine jitters.
“High cortisol does not equate to high energy,” he says. “Cortisol can be high and we can feel tired or low energy, like when we wake up. Or it can be low and we can feel high energy like the mid-morning. If I had to equate cortisol levels with something, it would be irritation. It's not perfectly correlated but it's much closer than energy or anxiety.”
Dr. Mosunic also points out that most people feel peak energy around mid-morning (coffee or not) and this burst of energy has nothing to do with cortisol. “Most of us hit our peak energy mid-morning,” he says. “This is why the [coffee shop] line is always longest at the waking hour, hardly ever at 10 am.”
A dip in cortisol might make you feel less irritable and more relaxed, but increased energy around mid-morning likely comes from other factors like exposure to morning light, re-hydrating, moving the body, or eating breakfast.
When to drink coffee
So is there a right time to drink your coffee? The bottom line is that it comes down to personal preference. “The goal of drinking coffee, or any type of caffeine for that matter, is to increase our energy levels,” Dr. Mosunic says. “So the best time to drink coffee is when our energy levels are lowest [like] when we wake up, not [necessarily when] our cortisol levels are lowest.”
In short, there’s nothing wrong with drinking your coffee first thing in the morning, unless it upsets your stomach.
When to avoid drinking coffee
While deciding when to drink your coffee might be up to your personal taste (no pun intended) it can be important to know when to skip it.
Late afternoon or evening: Because caffeine stays in your system for 6–8 hours, drinking coffee after 3pm can interfere with your ability to fall asleep or stay asleep. Poor sleep can snowball into relying on even more caffeine the next day, creating a cycle of fatigue.
On an empty stomach: While it might seem convenient to sip coffee first thing, this may increase stomach acid, which can lead to discomfort, heartburn, or an upset stomach (although the jury is still out on this one). If you find that coffee upsets an empty stomach in the morning, try sipping it with your breakfast and see if that feels better. Eating can also help your body to potentially absorb the caffeine more slowly so you may avoid getting walloped by an intense caffeine high.
Studies also show that overconsuming caffeine can lead to tolerance, meaning your body becomes less sensitive to its effects. To keep caffeine working for you, aim for a maximum of four cups per day and try not to rely on it as your only energy source.
Pros and cons of drinking coffee
For many folks, coffee is more than just a pick-me-up. It can be a comforting daily ritual, or a way to connect with others. While coffee has a lot to offer, consuming caffeine (and coffee in particular) is not without its challenges.
Understanding the pros and cons can help you find ways to make the most of your coffee experience while avoiding any unwanted side effects. Here’s what we know:
Pros of drinking coffee
Boosts energy and alertness: The caffeine in coffee is a powerful stimulant. It blocks a chemical in your brain called adenosine, which makes you feel tired, helping you stay focused and sharp.
Rich in antioxidants: Coffee is loaded with antioxidants, which fight inflammation and protect your cells from damage. Studies show that regular coffee drinkers may have a lower risk of diseases like Alzheimer’s, Parkinson’s, and type 2 diabetes.
Improves physical performance: Many athletes use caffeine to enhance endurance and strength. Coffee may boost adrenaline levels, making workouts feel easier and more productive.
Enhances mood: A warm cup of coffee can feel like a hug in a mug, and caffeine has been linked to reducing the risk of depression in some studies.
Cons of drinking coffee
Can cause jitters or anxiety: If you’re sensitive to caffeine or drink too much, it can overstimulate your nervous system, leading to shakiness or feelings of unease.
May disrupt sleep: Caffeine stays in your system for hours. Drinking coffee late in the day can interfere with your ability to fall asleep or get restful sleep, leaving you groggy the next day.
Upsets the stomach for some people: Coffee can increase stomach acid, which may cause discomfort or heartburn.
Risk of dependency: Regular coffee drinkers may find it hard to go without their daily fix. Skipping your usual cup can lead to withdrawal symptoms like headaches, irritability, or fatigue. And the more you have, the less you’ll feel the benefits, so you end up seeking higher doses to get the same results.
Other physical effects: For some people, drinking too much coffee on a daily basis can have negative impacts on the body, like dehydration, high blood pressure, heart palpitations, panic attacks, headaches and migraines.
7 tips to reduce the side effects of coffee
If you love your coffee but sometimes feel its less-than-welcome effects—like jitters, an upset stomach, or poor sleep—then good news is that you don’t have to give up your daily brew to feel better.
With a few simple tweaks, you can enjoy all the benefits of coffee while keeping any downsides in check. Here’s how to sip smarter.
1. Time it right
In the morning, you can drink your coffee when it suits you but in the afternoon, try an herbal tea. Avoiding drinking coffee too late in the day, means you may avoid disruptions to your sleep. If you find afternoon focus a challenge, you might also want to try combining your coffee with a short nap — here’s how.
2. Limit your intake
Too much of a good thing can quickly become overwhelming. Stick to a maximum of around 4 cups (945 ml) per day, which provides about 400 mg of caffeine (or about half that amount if you’re pregnant). That’s enough to give you a boost without overloading your system.
If you’re feeling jittery or anxious, try cutting back gradually to let your body adjust. Need some help to beat the caffeine jitters while you’re adjusting? Try these seven tips.
3. Pair it with food
Drinking coffee may increase stomach acid, leading to discomfort or heartburn. Pair your coffee with breakfast or a snack to buffer its effects and keep your digestive system happy. A slice of toast, a handful of nuts, or some fruit works perfectly.
💙 Looking for an even more impactful morning coffee ritual? Press play on our Morning Coffee playlist as you sip your first cup of the day.
4. Stay hydrated
Coffee has a mild diuretic effect, meaning it can make you lose a little extra fluid. To avoid dehydration, make it a habit to drink water alongside your coffee. A glass of water before and after your cup can help you feel balanced and refreshed.
5. Avoid sugary add-ins
Fancy coffee drinks with syrups, whipped cream, and flavored creamers might taste amazing, but they can add unnecessary sugar and calories to your diet.
Consider opting for natural alternatives like unsweetened almond milk, oat milk, or maybe even a touch of cinnamon for flavor. If you need sweetness, a small amount of honey or maple syrup may be a better option.
6. Try decaf in the afternoon
If caffeine is messing with your sleep, switch to decaffeinated coffee after 3pm. You’ll still get the comforting flavor and ritual without the stimulating effects that can keep you tossing and turning at night.
💙 Still finding switching off to sleep a challenge? This When it's Hard to Fall Asleep guided meditation with Professor Megan Reitz can help.
7. Listen to your body
Everyone reacts to coffee differently. If you notice it’s causing you to feel anxious, jittery, or uncomfortable, take a break or adjust your routine.
You might need less coffee or a different time of day to drink it. Pay attention to what feels best for your body. If you’re used to reaching for a cup of joe to counteract morning grogginess, these eight tips can help you feel more alert without caffeine.
Best time to drink coffee FAQs
How much coffee is too much?
For most adults, the recommended limit for caffeine is about 400 milligrams per day, which translates to roughly four 8-ounce cups of brewed coffee. This amount is considered safe for the average person and is unlikely to cause side effects like jitteriness, headaches, or even insomnia.
Regularly going over this limit can lead to problems such as restlessness, irritability, or a faster heartbeat. Also, peoples’ sensitivity to caffeine varies. Some folks can enjoy several cups of coffee without feeling any negative effects, while others might feel shaky after just one.
If you’re experiencing symptoms like anxiety, trouble sleeping, or an upset stomach, it could be a sign that you might need to scale back your intake. Need an energy boost? Try these 18 ways to stay alert without caffeine.
Does caffeine tolerance vary among individuals?
Yes, caffeine tolerance can vary widely from person to person. Factors like genetics, body weight, age, or how frequently you consume coffee may all play a role in how your body processes caffeine.
Some people may metabolize caffeine quickly, which could mean they feel its effects for a shorter time. Others may metabolize it more slowly, possibly leading to stronger or longer-lasting effects.
If you notice that caffeine doesn’t give you the same energy boost it used to, it might be because your body has developed a tolerance. This happens when regular coffee consumption causes your system to adapt, making the caffeine less effective over time.
To reset your tolerance, consider taking a short break from coffee or reducing your daily intake for a few weeks. This might help your body become more sensitive to caffeine again, so you can enjoy its effects without needing to increase your consumption.
Are there health benefits to drinking decaffeinated coffee?
Absolutely! Decaffeinated coffee, or “decaf,” still offers many of the health benefits associated with regular coffee but without the stimulating effects of caffeine. Like its caffeinated counterpart, decaf is rich in antioxidants, which help fight inflammation and protect your body from cell damage.
Drinking decaf may support heart health, improve liver function, and possibly even lower the risk of conditions like type 2 diabetes. Decaf can also be a great option if you’re sensitive to caffeine, want to enjoy coffee later in the day, or are looking to cut back without giving up the flavors and rituals you love.
It’s not completely caffeine-free—most decaf coffee contains a small amount of caffeine—but it’s low enough that it’s unlikely to cause major side effects.
Can coffee consumption affect anxiety levels?
Yes, coffee can impact anxiety levels, especially if you’re prone to feeling anxious or you consume a lot of caffeine. Caffeine stimulates your central nervous system, which is what gives you that energized, alert feeling.
This stimulation may also increase your heart rate, make you feel jittery, or heighten feelings of restlessness — all of which might mimic or worsen anxiety symptoms. These 10 tips can help you manage some of those symptoms when they hit hard..
If you notice that coffee makes you feel anxious, try drinking smaller amounts or switching to decaf. You can also pair your coffee with food to slow down the absorption of caffeine, which might help reduce its intensity.
Is it safe to drink coffee during pregnancy?
Drinking coffee during pregnancy can be safe, but it’s important to keep your caffeine intake within certain limits and talk with your doctor. Experts generally recommend that pregnant individuals limit caffeine to 200 milligrams per day, which is roughly the amount in one 12-ounce cup of coffee.
This guideline is based on research suggesting that higher amounts of caffeine during pregnancy could increase the risk of complications like low birth weight and preterm births.
If you’re pregnant and love coffee, you may not have to give it up completely — just be mindful of how much you’re consuming. Keep in mind that caffeine is also found in tea, chocolate, and some soft drinks, so it’s a good idea to track your total daily intake. If you’re finding mental fog a challenge, try these eight (uncaffeinated) tips.
Decaf coffee can be a great alternative if you’re looking to cut back but still want to enjoy the ritual of a warm, comforting cup. Always check with your healthcare provider for guidance tailored to your specific needs.
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