Many of us reach for coffee first thing in the morning, but research shows waiting a little longer maximizes its benefits. As experts in nutrition and circadian rhythms, we've analyzed the science to explain why.
Cortisol, the hormone that regulates your sleep-wake cycle and promotes alertness, peaks shortly after waking. Levels naturally drop after about an hour. Drinking coffee when cortisol is lower allows caffeine to effectively boost your energy without interference.
Conversely, coffee during peak cortisol can lead to tolerance, reducing its energizing effects over time. For most people, the sweet spot is 9:30 AM to 11:30 AM. Early risers may find their optimal time shifts earlier, aligning with their cortisol decline.
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