We all have our habits. Some people roll out of bed and head straight to the kettle, while others wait until their second or third meeting before reaching for a cup. But if you’re drinking coffee purely out of routine, you might be missing the sweet spot for when your body actually wants it.
Turns out, there’s a bit of science behind the best time to drink your brew.
Please note that any info shared on our blog (including this deep dive into coffee timing) is general in nature, and although we make great coffee, we aren't doctors.
Your body has its own caffeine schedule
Our bodies follow a natural rhythm known as the circadian clock. This controls how alert we feel, when we get sleepy, and when certain hormones kick in. One of those hormones is cortisol, also known as the stress hormone, but it’s also linked to alertness.
Cortisol levels naturally peak about 30 to 60 minutes after waking up. So if you wake at 7, your body is already gearing you up to feel alert until around 8.30. Drinking caffeine during this time may actually reduce its impact, since your body is already doing the job.
Mid-morning is your best bet
According to sleep researchers and nutrition scientists, the most effective time to drink coffee is mid-morning, once that initial cortisol spike has eased off. For most people, that’s somewhere between 9.30 and 11.30 am.
At that point, your energy naturally starts to dip a little, and your body is more receptive to the stimulating effects of caffeine. You’ll get the most out of your cup without fighting against your own biology.
What about the afternoon slump?
If you’re someone who reaches for another coffee mid-afternoon, you’re not alone. Many people feel a dip in energy between 2 and 4 pm. A well-timed cup around then can help — but it’s worth being careful. Caffeine stays in your system for several hours, and drinking it too late can mess with your sleep.
If you’re sensitive to caffeine or want to wind down properly in the evening, aim to have your last cup by 2 or 3 pm. After that, it might be time to switch to decaf, tea, or even hot chocolate.
What if you just like your morning cup?
Go for it. These guidelines are helpful, but they’re not rules. If having a coffee right after waking up makes your morning feel better, there’s no reason to stop. Just know that you might get more out of it if you shift it slightly later — or save your stronger brew for when you really need it.
Final thoughts on coffee timing
Your morning coffee might feel like a habit, but there’s real value in timing it well. A small shift in when you drink it can make it feel stronger, more effective, and easier on your system. Mid-morning is your body’s sweet spot, and the science agrees.
Of course, whenever you reach for it, the most important part is that it tastes great. And that’s where your Essenza Coffee NZ stash always comes in.