When should I drink coffee

In general, have coffee 90–120 minutes after waking, and avoid caffeine during the 8–12 hours before bedtime. 1 2

• 1. Why wait: Waiting may lessen an early-afternoon crash: adenosine builds while you’re awake, and caffeine blocks its effects rather than clearing it. 3
• 2. Early exercise or an immediate boost: If you need coffee before an early workout, having it soon after waking is okay; be aware that a substantial early-afternoon energy dip may follow. 4
• 3. Split caffeine: If you drink coffee right after waking, splitting it—half then and half about an hour later—may help extend its effects and reduce the afternoon crash. 5
• 4. Protect sleep: Late caffeine can reduce sleep depth and quality even if you fall asleep normally, so keep it well before bedtime. 2 6