If your first instinct each morning is to reach for a steaming cup of coffee, it might be worth reconsidering your daily routine. A prominent sleep expert has revealed there is indeed a "perfect time" to consume caffeine — and it isn't the moment you open your eyes.
Dr Michael Breus made the revelation during an appearance on The Diary of a CEO podcast with Steve Bartlett. "Did you know there's like a perfect time to have coffee?" he asked, going on to explain that the optimal timing is partly determined by your chronotype, your natural sleep-wake pattern.
He then raised a familiar question: "Is the first liquid that crosses over your lips in the morning caffeinated?" When Bartlett confirmed it was, Dr Breus responded: "Let's talk about why that's probably not the best idea."
The doctor noted that sleep itself is a dehydrating process, claiming you can lose a litre of water overnight through breathing alone. The NHS confirms that we lose fluids daily through breathing, sweating and urinating, highlighting why staying properly hydrated is vital for normal bodily function.
Dr Breus further highlighted that caffeine acts as a diuretic, stimulating increased urine production. The Mayo Clinic notes that caffeine can have a mild diuretic effect, though habitual coffee drinkers may develop a degree of tolerance over time, reports the Mirror.
It appears the optimal time to enjoy your morning coffee is precisely 90 minutes after you wake up. "In order to exit a state of unconsciousness, you need two hormones - adrenaline and cortisol," he said, noting that both naturally surge in the morning to assist with waking.
"When you have a brain that's full of adrenaline and cortisol and you add caffeine to it, it's like adding weak tea to somebody who's taking cocaine," he said. He contends that delaying your coffee allows those hormone levels to drop slightly, ensuring caffeine will deliver a more powerful and pronounced effect.
"So you hydrate before you caffeinate," he recommended, suggesting between 15 and 20 ounces - approximately three to four cups - of water during the first 90 minutes after waking. The British Nutrition Foundation advises most adults should target around six to eight glasses of fluid daily, including water, to stay properly hydrated.
Regarding safe coffee consumption, the European Food Safety Authority indicates that up to 400mg of caffeine daily - roughly four cups of coffee - is typically safe for healthy adults. Exceeding this amount can trigger symptoms including anxiety, disrupted sleep, elevated heart rate and digestive problems.
Insufficient caffeine may leave regular drinkers experiencing headaches or tiredness from mild withdrawal, experts caution. However, according to Dr Breus, perfecting the timing could mean you feel more energised with less coffee - simply by waiting that vital 90 minutes.
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