Many people like the rich aroma of coffee, but due to the side effects that follow, there are quite a few who inevitably avoid it. To minimize the side effects of coffee, it is best to avoid drinking coffee within at least 1 to 2 hours after waking up.

 

Gachon University Healthcare Management Department research team conducted a study on 262 domestic college students regarding coffee consumption and side effect experiences. As a result, the time of drinking had a greater impact on experiencing side effects than the frequency of coffee intake or additives. The group that drank coffee within 1-2 hours after waking up experienced side effects 2 to 3 times more often than those who drank coffee during lunch or dinner.

 

The research team explained, "Within 1 to 2 hours after waking up is when cortisol hormone secretion in the body reaches its peak," and "coffee consumption during this time appears to influence the experience of side effects." Cortisol is a hormone that enhances physical vitality and has an awakening effect. It is secreted the most within 1 to 2 hours after waking. Caffeine in coffee has a similar awakening effect to cortisol, so consuming caffeine when cortisol levels are high can lead to excessive alertness and increase the likelihood of side effects. Typical side effects include headaches, heartburn, and palpitations. Cortisol levels slightly increase again during lunchtime (noon to 1 PM) and in the evening (around 5:30 PM to 6:30 PM). Although individual differences exist, generally, cortisol secretion decreases over time.

 

▲1 to 2 hours after waking ▲After 1:30 PM is suitable for drinking coffee.

There is also an argument that to get proper sleep at night, it is better to only drink coffee before 2 p.m. Dr. Michael Bruce, a sleep medicine expert and clinical psychologist, said, "To sleep properly at night, it is recommended to only drink coffee before 2 p.m. at the latest." He added, "Other sleep specialists also recommend consuming caffeine at least 8 hours before bedtime for quality sleep," but noted, "However, caffeine sensitivity varies from person to person, so the timing of caffeine intake can be adjusted slightly."

 

Caffeine, which is abundantly contained in coffee, interferes with the action of 'adenosine,' which induces drowsiness. Adenosine, along with melatonin, regulates the sleep rhythm, and caffeine inhibits adenosine's action to ward off sleepiness. Caffeine begins to be metabolized about 10 minutes after the first sip, and its alertness effects appear. After 45 minutes of intake, 99% of caffeine is absorbed into the body. The absorbed caffeine reaches its peak alertness effect, maximizing concentration and memory, and increasing heart rate. The time and extent of caffeine metabolism vary from person to person. In most cases, the alertness effect gradually begins to fade after more than two hours post-consumption, but caffeine can remain in the body for up to 12 hours, so people who have difficulty metabolizing caffeine normally may experience impacts on sleep quality if they drink coffee in the afternoon.

 

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Afternoon coffee is at 1:30 PM.

It's exactly the time when lunch break ends for me.

I think I should have a cup of coffee at this time.