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.
You might think coffee gives you the energy to get through the morning or the day, but it may not be giving you as much as you think. During the first 90 minutes after waking up, Mr Upton recommends trying to avoid caffeine.
“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.
By waiting 90 minutes after waking to consume caffeine, you allow your adenosine levels to rise slightly, making the caffeine more effective at blocking the receptors and keeping you alert.
Drinking coffee on an empty stomach is unlikely to cause any damage to your stomach, but it could theoretically provoke heartburn, Dr. Barrett said.
Drinking water first thing in the morning immediately helps rehydrate the body. Your six to eight hours of sleep is a long period to go without any water consumption. Drinking two or three glasses of water right when you wake up is a good way to rehydrate your body quickly.
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.
1) First and foremost, you need to know that coffee may stimulate the production of stomach acid. This, in turn, may cause issues like indigestion, bloating, and nausea among others. 2) Coffee increases cortisol (the stress hormone in the body), which can negatively impact ovulation, weight, and hormonal balance.
Once consumed, caffeine is very quickly absorbed and distributed throughout your body, including to your brain. It's here that caffeine elicits its most classic effect — helping keep you alert and awake. Caffeine accomplishes this by blocking sleep-promoting receptors in your brain called adenosine receptors.
The best time to have your breakfast is within two hours of waking up. Having breakfast after waking up is good for your metabolism, say experts.
Acid will weaken your enamel, which can increase your chances of cavities or tooth decay, so you should wait 30-60 minutes before brushing your teeth after eating or drinking. If you don't brush your teeth before drinking coffee, the coffee can bind to the plaque that is on your teeth.
“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.”
If falling asleep and staying asleep comes more easily to you, Clauss recommends capping off caffeine at least four hours to six hours before bedtime. So unless you're staying up late, that after-dinner espresso may not be ideal.
The short answer:
Mid-to-late morning is the best time for peak daytime performance. If you need an afternoon pickup, make sure you have 6 hours to burn off the caffeine before you try to sleep. For a better workout, have a cuppa' 30 to 60 minutes before your sweat sesh.
Scientists also say that biologically, our cortisol hormone levels peak between 8 to 9 a.m., noon to 1 p.m., and 5:30 to 6:30 p.m. Therefore, coffee should be consumed between these windows—such as between 9:30 to 11:30 a.m. "I would say that mid-morning or early afternoon is probably the best time to drink coffee," ...
In addition, caffeine has many positive actions on the brain. It can increase alertness and well-being, help concentration, improve mood and limit depression. Caffeine may disturb sleep, but only in sensitive individuals. It may raise anxiety in a small subset of particularly sensitive people.
Drinking coffee every day keeps you awake and reduces depression. In addition to the effect of competing with adenosine receptors in the brain to keep the body awake, coffee also increases neurotransmitters such as dopamine and norepinephrine. This reduces fatigue and increases alertness.
Experts recommend drinking about 20-30 ounces of water before you drink any other liquid—even coffee. Try to get around 75 ounces of water (90-120 ounces is even better) every day.
Eat fiber and protein
“But when we start the day with fiber from a whole food source, we can majorly help to balance blood sugar.” She suggests having half a cup of berries, a banana, an orange, or a date with almond butter before your morning coffee.
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.
Drinking coffee in the morning is a habit deeply rooted in many cultures and that presents many benefits. This is true for many reasons: our organism is ready to absorb nutrients after we wake up, and coffee helps activate our bodies and start the day with energy.
The germs and bacteria inside your mouth multiply during the night. When you drink water in the morning before brushing, it will clean out your mouth and make tooth-brushing more effective. When you make a habit of drinking water before brushing, you will notice your immunity becoming more robust.
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.
One way is to take a week off from coffee every month. That's what Ashley Richmond, the founder of Momentum Habits, does. She recommends taking the first week of the month off so it's easy to remember. If that sounds too harsh, try the slower approach.