There is such a thing as a bad time to drink coffee (Image: Johner Images via Getty Images)
If your first action each morning is to reach for a steaming mug of coffee, it may be time to reconsider your daily habits. A leading sleep specialist has revealed that there is indeed a « perfect time » to consume caffeine — and it is not the moment you open your eyes.
Dr Michael Breus made this revelation during an appearance on The Diary of a CEO podcast with Steve Bartlett. « Did you know there’s like a perfect time to have coffee? » he asked, going on to explain that the optimal timing is partly determined by your chronotype, your natural sleep-wake pattern.
He then raised a familiar question: « Is the first liquid that crosses over your lips in the morning caffeinated? » When Bartlett confirmed it was, Dr Breus responded: « Let’s talk about why that’s probably not the best idea. »
Sleep itself is a dehydrating process, with the doctor asserting that you can lose a litre of water overnight through breathing alone.
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The NHS confirms that fluids are lost daily through breathing, sweating and urination, highlighting why adequate hydration is vital for normal bodily function.
Dr Breus further noted that caffeine acts as a diuretic, stimulating increased urine production. The Mayo Clinic acknowledges that caffeine can have a mild diuretic effect, though habitual coffee drinkers may develop a degree of tolerance over time.
According to experts, the optimal time to consume your morning coffee is precisely 90 minutes after you wake up. « In order to exit a state of unconsciousness, you need two hormones – adrenaline and cortisol, » he explained, noting that both naturally surge in the morning to assist with waking.
« When you have a brain that’s full of adrenaline and cortisol and you add caffeine to it, it’s like adding weak tea to somebody who’s taking cocaine, » he said.
Dr Breus suggests that delaying your coffee allows these hormone levels to drop slightly, ensuring caffeine delivers a more powerful and pronounced impact.
« So you hydrate before you caffeinate, » he recommended, suggesting between 15 and 20 ounces – approximately three to four cups – of water during the first 90 minutes after waking.
The British Nutrition Foundation advises most adults should target around six to eight glasses of fluid daily, including water, to stay properly hydrated.
Regarding safe coffee consumption, the European Food Safety Authority indicates that up to 400mg of caffeine daily – approximately four cups of coffee – is typically safe for healthy adults.
Exceeding this amount can trigger symptoms including anxiety, disrupted sleep, elevated heart rate and digestive problems.
Insufficient caffeine may result in headaches or tiredness amongst regular drinkers due to mild withdrawal, specialists caution.
However, according to Dr Breus, perfecting the timing could mean you experience greater alertness with less coffee – simply by waiting that vital 90 minutes.
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