Most of us pour a cup as soon as we’re vertical. But science says your timing might be off — and it could be costing you the full benefits of your brew. Whether you’re chasing focus, flavour or fewer jitters, there’s a better time to sip.
Here’s what the research shows about when to drink coffee for the best results.
Your body has a built-in rhythm
Your body runs on a 24-hour internal clock called the circadian rhythm. This clock controls your hormone levels, including cortisol — your natural energy booster. Cortisol peaks shortly after you wake up, so your body’s already doing the work.
Adding caffeine too early can blunt the effect and make your body rely more on coffee than it should.
Mid-morning is your sweet spot
Most scientists agree the ideal time to drink coffee is between 9:30am and 11:30am. This is when your cortisol levels naturally dip and your energy could use a lift.
It’s also early enough that your afternoon sleep won’t be disturbed — especially if you’re sensitive to caffeine.
Too late, and you’re sabotaging sleep
Caffeine can stay in your system for up to 8 hours. Drinking coffee after 2pm might not seem like a big deal, but it can quietly affect how quickly you fall asleep, how deeply you rest, and how refreshed you feel in the morning.
If you want to sleep better, shift that second cup earlier in the day — or go for a decaf like Essenza’s that still tastes like the real thing.
What about first thing in the morning?
If it’s your routine and it makes you feel good, stick with it. But if you often feel anxious, jittery or crash hard by mid-morning, it might be worth holding off a little.
Try drinking a glass of water when you wake up, wait 60–90 minutes, then brew your first cup. Many people report better focus and less reliance on extra caffeine later in the day.
Make your coffee habit work harder
If you're looking to get more out of your daily ritual, timing it right is a simple but powerful shift. You're not just chasing alertness — you’re working with your biology, not against it.
And when your coffee’s this good, you want to experience it at its best. Shop now at Essenza.