Is Morning Coffee Caffeine intake a Good benefit or Just Myth
Some internet influencers and less known experts say it can offer benefits. We looked at the evidence and proofs of it.
Q: I’ve heard that drinking coffee in the morning hour can interfere and meddle with the ability to stay awake and can cause blackouts in the afternoon. Is this Real?
This is an idea popularized by online influencers. Avoid caffeine for 90-120 minutes after waking, they say, and you’ll feel more naturally alert, avoid the dreaded afternoon slump and sleep better.
Proponents talk about the idea as if there is good evidence to back it up, and some who have tried the method say it “changed” their energy levels.
However, researchers studying the link between caffeine and sleep say that while there may be benefits to delaying drinking your morning coffee, they haven’t studied much.
In some cases, experts warn and suggest that the risks of waiting and delaying your morning coffee caffeine intake may outweigh the potential benefits or even may be dangerous.
How Caffeine Works and How Long It Lasts
Throughout the day, your body produces a chemical called adenosine, which binds to receptors in your brain and makes you sleepy. Caffeine gives you the benefits by blocking these receptors, said Marilyn Cornelis, a caffeine researcher at Northwestern University’s Feinberg School of Medicine.
But you don’t feel the stimulating effects of caffeine immediately after the first sip, asks Michael Grandner, the director of the Sleep, Health Research Program at the University of Arizona views upon. He said it takes about 20 to 30 minutes for caffeine to be absorbed into the bloodstream, reach the brain and make you more alert.
Cornelis said how long caffeine keeps you sharp “varies significantly” based in part on your genetics.
Some people can drink one morning and “drive with it most of the day,” he said. He added that others clear caffeine from their bodies more quickly and may want another cup after hours.
“Everyone reacts to caffeine differently,” said Dr. Cornelis, so there is no one-size-fits-all solution for caffeine timing.
Evidence for and against caffeine lag
Because the adenosine levels in your brain decrease while you sleep, they are at their lowest right after you wake up, Dr. Grandner said. So when caffeine-blocking adenosine is low, a cup of coffee gives you less of a boost—or “less bang for the buck,” as Dr. Grandner put it—than when adenosine levels are high.
That may be one reason to delay caffeine use in the morning, Dr. Grandner said. He often waits 30 to 60 minutes after waking to drink his first cup of coffee, but the optimal time has not been studied. it’s more of a personal preference, he said.
Another possible reason to delay your morning caffeine intake is if you only want to drink caffeine once a day, Dr. Cornelis said. Timing it later in the morning can help extend its effects into the early afternoon and prevent a drop in alertness during that time.
That said, caffeine consumption is not harmful, Dr. Grandner said.
Although some online proponents claim that it interferes with your body’s normal awakening process by interrupting the natural rise of cortisol, there is little evidence to support this. The few small studies that have looked at caffeine’s effect on cortisol have found that those who consume caffeine regularly have little effect on morning cortisol levels, said Allison Brager, a neurobiologist in the US Army.
The reality is that many people don’t get enough sleep due to excess stress, so if you have to wake up and stay energetic first thing in the morning, caffeine can be a lifesaver, said Dr. Brager. Studies have shown that caffeine can improve mental acuity and physical performance. For soldiers who’s driving heavy trucks, firefighters working night shifts on daily basis or surgeons scrubbing early in the morning, delaying caffeine consumption can be a recipe for disaster and can cause discomfort, said Dr. Brager.
If you like to exercise early in the morning, he added, it’s wise to consume caffeine as soon as possible because it can boost your workout.
It’s also good and nice to have another cup of coffee (or source of caffeine) if and when your energy levels dips below around midday, said Dr. Grandner. Just avoid it within six hours (or eight to 12 hours if you have trouble falling asleep) before bed, he added.
If you feel like you need caffeine throughout the day just to function as an addict, consider consulting a sleep specialist, Dr. Grandner said. you may have a treatable condition such as insomnia or sleep apnea.
And remember, Dr. Grandner added, that tea and coffee offer more than just caffeine: The beverages also provide excellent sources of antioxidants and beneficial plant compounds, which may explain some of their health benefits.
Coffee also helps many people have regular bowel movements and clear stomach level. And for most of us, the morning coffee ritual provides a source of simple pleasure. What could be more optimal?
