Q: I’ve heard that drinking coffee first thing in the morning can interfere with my ability to feel awake and lead to an afternoon energy crash. Is that true?
A: It’s an idea that has been popularized 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.
Proponents explain the idea as if it’s supported by good evidence, with some people who have tried the method saying it has “been a game changer” for their energy levels.
But scientists who study the relationship between caffeine and sleep say that while there may be some benefits to putting off your morning coffee, there’s not much research to back them up.
In some cases, experts warn, the risks of delaying your morning caffeine could outweigh the purported benefits.
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 feel drowsy. Caffeine perks you up by blocking those receptors, said Marilyn Cornelis, a caffeine researcher at the Northwestern University Feinberg School of Medicine.
But you don’t feel the stimulating effects of caffeine immediately after your first sip of coffee, said Michael Grandner, the director of the sleep and health research program at the University of Arizona. It takes about 20 to 30 minutes for caffeine to be absorbed into your bloodstream, reach your brain and make you feel more alert, he said.
How long caffeine keeps you sharp “varies considerably,” based in part on your genetics, Cornelis said.
Some people may have one morning brew and “ride that for much of the day,” she said. Others clear caffeine from their bodies more quickly and might want another cup within a few hours, she added.
“Everyone responds to caffeine differently,” Cornelis said, so there’s not a one-size-fits-all solution for timing your caffeine.
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