Coffee mistake: when experts recommend you drink your morning cup of joe
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Coffee is one of the most widely consumed beverages worldwide, offering more than just a mood boost — it has measurable medical and physiological effects.
According to nutritionist Nichola Ludlam-Raine, the timing of your first cup of coffee can significantly influence both health and sleep quality.
In her book “How Not to Eat Ultra-Processed,” Ludlam-Raine recommends drinking your first coffee between 9:30 a.m. and 11:30 a.m. rather than immediately after waking up. During this mid-morning window, the body’s natural cortisol levels — which control alertness — start to drop, allowing caffeine to maximize its stimulating effect.
While drinking coffee in the morning can improve focus, mood and energy, consuming it later in the day can be disruptive. Since caffeine remains active in the body for about five to six hours, experts warn that coffee consumed after 3 p.m. can negatively affect sleep quality by keeping the brain alert well into the evening.
Even decaffeinated coffee is not entirely risk-free. A standard cup of coffee contains around 70 to 150 milligrams of caffeine, but decaf still has about 2 to 5 milligrams, which may be enough to disturb sensitive sleepers when consumed close to bedtime.
Beyond its stimulating effects, coffee provides a variety of health benefits. It is a major source of antioxidants, helping reduce oxidative stress and inflammation, and has been linked to improved concentration, memory and reaction times.
Long-term consumption has been associated with a lower risk of Alzheimer’s and Parkinson’s disease. Coffee may also slightly increase metabolic rates and fat burning, contributing to weight management when combined with a balanced diet and exercise.
Regular coffee consumption has also been linked to a reduced risk of type 2 diabetes, likely due to improved insulin sensitivity. Caffeine also stimulates dopamine release, which can stabilize mood and potentially lower the risk of depression.
Experts conclude that to maximize benefits while minimizing drawbacks, it is best to drink your first coffee mid-morning and avoid consuming it after 3 p.m. Timing, they say, can be just as important as quantity when it comes to enjoying coffee healthily.
This article from Kormedi.com, Korea’s top healthcare and medical portal, is translated by a generative AI system and edited by The Korea Times.