Are there health benefits to delaying your morning coffee? It depends

It’s an idea that has been popularised 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.

How long caffeine keeps you sharp “varies considerably”, based in part on your genetics, Cornelis says.Some people may have one morning brew and “ride that for much of the day,” she says. Others clear caffeine from their bodies more quickly and might want another cup within a few hours, she adds. Another potential reason to delay your morning caffeine is if you want to have caffeine only once per day, Cornelis says. 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.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.

It’s also fine to have another cup of coffee if and when your energy levels wane around midday, Grandner says. Just avoid having it within six hours – or eight to 12 hours, if you have trouble falling asleep – before bedtime, he adds.

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