Have You Been Drinking Coffee but Still Sleepy? Experts Reveal the Best Time

Illustration of coffee (Photo: Freepik/julia-buz)

JAKARTA - Drinking coffee at the right time throughout the day, not just shortly after waking up, turns out to have a big impact on energy and health. If you want to maximize the benefits of coffee to increase alertness and focus, there are some times that experts recommend to enjoy the next cup.

The best time to enjoy a creamy latte or espresso usually depends on your natural energy levels, circadian rhythm, and how sensitive your body is to caffeine. In general, however, the following two times are considered good opportunities to drink coffee.

1. Mid to Late Morning (Around 09.30–11.30)

Research shows cortisol, the hormone responsible for alertness, starts to naturally rise in the morning and reaches its peak around the time you wake up.

However, these cortisol levels will decrease as the morning progresses, so you may feel less alert. This can be a good time to drink a caffeinated beverage.

"There is no specific guidance on whether to wait until cortisol levels have decreased to drink caffeine, because everyone's sensitivity is different," said Kourtney Johnson, registered dietitian, quoted from the Health page.

Even so, letting your body wake up naturally before drinking coffee can provide more stable energy throughout the morning.

"If you wait until 90 minutes after opening your eyes to drink your morning coffee, the effect will be much more maximal," said Michael Breus, clinical psychologist and sleep specialist.

Postponing drinking coffee until after breakfast can also be a wise choice, because some people experience digestive discomfort when drinking coffee on an empty stomach.

However, experts are not entirely in agreement. Some studies show that delaying coffee consumption does not help avoid a drop in energy in the afternoon, it can even make people more likely to drink a second cup too late.

In addition, everyone responds to caffeine differently.

"For those who are not too sensitive to caffeine, the best time to drink coffee is in the early morning," said Deepak Vivek, a specialist in heart diseases.

2. Decrease in Energy in the Early Afternoon (Around 12.00-15.00)

Many people experience a drop in energy after eating, a phenomenon known as postprandial somnolence.

"In these conditions, a cup of coffee in the afternoon can help increase alertness and mental focus as you complete your work," Johnson added.

"This is because caffeine blocks adenosine, a chemical that builds up in the brain and makes you feel sleepy," said Angela Holliday-Bell, a sleep specialist.

However, afternoon coffee is not suitable for everyone.

"If your caffeine tolerance is low, the impact can be greater on sleep quality. But some people can still tolerate caffeine in the afternoon, so it's very individual," said Johnson.

When is it best to avoid drinking coffee?

Even though the middle of the morning and early afternoon are considered the ideal time, drinking coffee at other times can actually have the opposite effect for some people.

1. Afternoon to Night (After 15.00)

Caffeine can last a long time in the body, so drinking coffee too late in the afternoon can interfere with sleep. The impact can be difficult to wake up, reduced deep sleep, symptoms of sleep deprivation the next day such as mood changes, fatigue, and difficulty focusing.

"The average body needs six to eight hours to metabolize caffeine," said Breus.

Therefore, stopping caffeine consumption around 15.00 can help you sleep around 23.00.

However, everyone metabolizes caffeine differently. Some people have genetic factors that make the body process caffeine more slowly. This means that the effects of coffee can feel stronger or last longer. For this group, it's best to stop drinking coffee after noon.

2. During Stress

If your nervous system is 'overdrive' due to stress, the stimulant effects of coffee can worsen the condition. Caffeine can temporarily increase blood pressure and heart rate, which can worsen the physical symptoms of stress and anxiety.

"Those who are sensitive to caffeine can experience symptoms such as palpitations, nausea, anxiety, and a sense of restlessness. Other symptoms include insomnia, high blood pressure, and headaches," said Vivek.

If you already feel tense or anxious, you should reduce your coffee consumption until the condition is calmer. Several studies show that moderate caffeine consumption is beneficial for the heart.

However, people who often experience palpitations should reduce or avoid coffee. If in doubt, consult a doctor.

Coffee can interact negatively with some drugs and reduce their effectiveness. So, pay attention to caffeine consumption if you are taking blood thinners, cold/ decongestant drugs, antidepressants, blood pressure drugs, thyroid drugs, antibiotics, and supplements such as iron, zinc, or magnesium. If you are taking these drugs, give a time gap between drinking coffee and taking medicine.

Pregnant women are also advised to limit caffeine intake to a maximum of 200 mg per day (about one cup of 350 ml size). This means that drinking several cups of coffee throughout the day to maintain energy is not recommended. For other special conditions, it is best to consult a doctor about the best time to limit caffeine consumption.