However, as a general guideline, it is often recommended to wait at least 30 to 60 minutes after waking up before consuming coffee. Huberman takes it a step further, waiting 90 to 120 minutes for his first cup of coffee.
So what's a caffeine lover to do? “Wait at least an hour [after you wake up] to get your cup of joe,” AsapScience advises, “and your body will be optimally ready to go.” That is, if you don't hit the snooze button and nod off in the meantime.
Drinking coffee immediately after waking can disrupt the natural cortisol rhythm, potentially leading to poor sleep quality and difficulty waking up in the morning. Waiting 90 minutes before consuming caffeine helps preserve your natural cortisol pattern, promoting better sleep and wakefulness.
Caffeine can disrupt your sleep up to six hours after consuming it, leading to an hour or more lost in rest, one study found. So if you want to start winding down and going to bed at 9 p.m., drinking coffee after 3 p.m. is a bad idea. Some health experts recommend people stop drinking coffee as early as 2 p.m.
The Bottom Line
For healthy individuals, having a cup of coffee on an empty stomach is unlikely to cause any significant harm. However, you know your body best. If you find that your body is sensitive to caffeine, consider pairing a snack with your coffee to help with digestion.
Drink it black
The healthiest way to drink coffee is plain with nothing added — also known as drinking it black. Dr. Hashmi explains, "Ideally, you shouldn't put sugar in your coffee.
Drinking water first thing in the morning can help you in keeping your body hydrated. You can always add fruits or lemon juice if you're not a water drinker.
The body releases cortisol first thing in the morning, which clashes with caffeine. Waiting until the stress hormone's effects decrease will help you benefit more from the caffeine. Research suggests the optimal time to wait would be between one and four hours.
“If you drink coffee on an empty stomach and the effects bother you, then you're better off eating something with your coffee," she says. "However, if you don't experience stomach issues after drinking coffee on an empty stomach, there's nothing harmful about drinking coffee before breakfast.”
Remember folks, caffeine is a diuretic, it makes you want to urinate. So, not a good idea to do that—we want water to hydrate." Additionally, coffee tends to raise your cortisol levels, which is associated with making you alert and awake (yay!) but also making you stressed and more anxious (boo!).
Water. Yep, plain old water first thing can help you wake up faster. Even mild dehydration can make you feel like your brain is in a fog because your body doesn't have enough water to carry out normal functions.
Huberman recommends delaying coffee consumption for a minimum of 1.5 to 2 hours after waking in order to maximize energy, reset your Circadian Rhythms, and improve sleep.
“After brushing, it is safe to drink water and coffee immediately since the minerals in toothpaste have strengthened, remineralized, and rid the teeth surfaces of bacteria build up,” Dr. Huang shares. “However, for the best taste, you may want to wait 10 minutes to avoid toothpaste-flavored coffee or water.”
Ideally, I recommend to have breakfast within an hour after waking up. This helps to get your metabolism started for the day," says Wright. "Also, you are more likely to choose better options if you have breakfast earlier and plan ahead.
Caffeine increases alertness by interfering with certain chemical processes in the brain that regulate the sleep-wake cycle. However, once the body completely metabolizes caffeine, it can make people feel tired.
Coffee is acidic, which can lead to the erosion of tooth enamel. Coffee also is known to stain teeth. We don't want either of these things to happen, but dental experts agree that brushing BEFORE you drink coffee is better than after.
One study concluded that drinking 500 milliliters of water boosted metabolic rate by 30 percent in both women and men. Starting your day with a glass of water rather than a cup of coffee will give you the energy you need to start the day off right. Second, staying hydrated by drinking water prevents fatigue.
Does Caffeine Disrupt Your Sleep? The simple answer is yes. That is, after all, why you have that cup of coffee in the morning; it helps you shake off sleep inertia (the lingering effects of sleep) and get the day off to a good start. So, it's only logical that caffeine can cause insomnia.
The effects of caffeine usually start within 5 to 30 minutes and can last from 8 to 12 hours. Less than 200 mg of caffeine (1 or 2 cups of coffee) can make you more alert, put you in a better mood, and make you feel less tired. It can also improve physical work and your thinking.
Water is the elixir to a healthy body. Drinking water right after waking up helps flush out harmful toxins and hydrates the body.
The benefits of drinking water on an empty stomach include positive effects for flushing toxins from the body, increasing energy and immunity, reducing weight and increasing metabolism, and preventing headaches and kidney stones. It aids in the cleansing of bowels and improves hair and skin health.