The side effects of coffee can be minimized by drinking it at this time.

Many people enjoy the rich aroma of coffee, but are reluctant to drink it because of the side effects that can occur. To minimize the side effects of coffee, at least: It is best to avoid drinking coffee within 1 to 2 hours after waking up.

 

A research team from the Department of Healthcare Management at Gachon University conducted a study on coffee consumption and side effects among 262 Korean college students. The results revealed that the timing of coffee consumption had a greater impact on side effects than the frequency or additives used. Those who drank coffee within one to two hours of waking up experienced two to three times more side effects than those who drank coffee during lunch or dinner.

 

The research team explained, "Within 1 to 2 hours of waking up is when the secretion of the cortisol hormone in the body reaches its peak," and "it seems that consuming coffee at this time affected the experience of side effects." Cortisol is a hormone that has an awakening effect, such as increasing physical vitality. It is secreted the most within 1 to 2 hours of waking up. The caffeine in coffee has a similar awakening effect to cortisol, so if you consume caffeine when cortisol is secreted a lot, you are more likely to experience side effects due to excessive awakening. Representative side effects include headache, heartburn, and heart palpitations. The secretion of the cortisol hormone slightly increases again around lunchtime (noon to 1 p.m.) or dinnertime (5:30 p.m. to 6:30 p.m.). Although there are individual differences, it is generally believed that when cortisol secretion decreases,

 

▲1-2 hours after waking up ▲After 1:30 PM is the best time to drink coffee.

Conversely, some argue that limiting coffee consumption to before 2 p.m. is the best time to get a good night's sleep. Dr. Michael Bruce, a sleep medicine specialist and clinical psychologist, recommends limiting coffee consumption to at least 2 p.m. for a good night's sleep. He added that other sleep experts also recommend consuming caffeine at least eight hours before bedtime to ensure a good night's sleep. However, since caffeine sensitivity varies from person to person, the timing of caffeine intake can be adjusted slightly.

 

The high caffeine content in coffee interferes with the action of adenosine, a hormone that causes drowsiness. Adenosine, along with melatonin, regulates sleep rhythms, and caffeine suppresses this action, countering drowsiness. Caffeine begins to be metabolized 10 minutes after the first sip, producing a stimulating effect. After 45 minutes, 99% of the caffeine is absorbed. This stimulating effect reaches its peak, maximizing concentration and memory, and increasing heart rate. The time and degree of caffeine metabolism vary from person to person. In most cases, the stimulating effect gradually begins to fade after two hours, but caffeine can remain in the body for up to 12 hours. Therefore, those who struggle to metabolize caffeine may find that drinking coffee in the afternoon can affect sleep quality.

 

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Afternoon coffee at 1:30 PM

For me, it's just the end of lunch time.

I guess I should have a cup of coffee now.