Coffee has long been dubbed the “daytime wine” of adults, especially office workers who rely on it as a wake-up call to start their workday.
A cup of coffee on the way to work or a quick sip during a tiring afternoon can significantly boost energy and focus. Science also backs up the numerous health benefits of coffee when consumed appropriately. However, drinking it at the wrong time can be counterproductive, disrupting sleep patterns, hormones, and even cardiovascular health.
The downsides of drinking coffee at the wrong time
Many people opt for a cup of coffee as soon as they wake up to quickly gain alertness. But according to experts, this habit can do more harm than good to your body.
After a night’s sleep, the levels of cortisol, the hormone responsible for natural alertness, are already high. Consuming caffeine at this time can cause a sudden spike in cortisol, leading to feelings of anxiety, restlessness, and hormonal imbalances.
Drinking coffee on an empty stomach can also increase the risk of digestive issues, low blood sugar, and fatigue that lasts throughout the day.
Similarly, the period after 12 noon is another time frame when coffee consumption should be limited. Caffeine takes about six hours to halve its concentration in the blood, so drinking it in the late afternoon can interfere with your sleep.
A study published in Science Translational Medicine found that drinking coffee three hours before bedtime can delay your body clock by up to 40 minutes, severely impacting deep sleep and increasing the risks of heart disease and high blood pressure.
Optimal coffee consumption: Alertness without the health risks
According to experts, the ideal time to drink coffee is between 9:30 and 11:30 a.m. when cortisol levels start to decline. During this window, caffeine can provide maximum benefits without causing anxiety or insomnia. Drinking coffee after breakfast also helps protect the stomach, stabilize blood sugar, and reduce irritation.
To ensure coffee remains a healthy companion, keep the following in mind:
Choose pure coffee without additives or flavorings.
Limit added sugar and condensed milk. Instead, opt for plant-based milk and sugar substitutes to reduce the risks of obesity and diabetes.
Avoid drinking coffee on an empty stomach to prevent stomach discomfort.
Don’t overdo it—stick to 1–2 cups per day, equivalent to less than 400 mg of caffeine.
Coffee can be a beneficial part of your daily routine when consumed at the right time and in the right way. Avoid drinking it first thing in the morning or in the late afternoon to prevent disruptions to your body clock and sleep patterns. By making smart choices, you can turn coffee into a “black gold” companion rather than a harmful stimulant.
