Why is is better to wait for coffee in the morning? More details

Waiting to drink coffee for the first couple of hours after waking can significantly enhance alertness and focus throughout the morning. Here’s a detailed breakdown of why this strategy is effective, as explained by Andrew Huberman:

1. Adenosine and Wakefulness:

   • When you wake up, adenosine, a neurotransmitter that promotes sleepiness, begins to accumulate. If you consume caffeine too early, it competes with adenosine for receptor binding, preventing the natural processes that clear adenosine from functioning properly.
   • By delaying caffeine intake, you allow your body to carry out the natural suppression of adenosine without interference, thereby enhancing your alertness and wakefulness when you do drink coffee.

2. Cortisol Release:

   • Upon waking, your body naturally increases cortisol levels, which supports alertness. This release is most effective in the first two hours of waking.
   • Drinking caffeine too early may disrupt this healthy cortisol response, leading to a mid-morning crash as your body struggles to manage both caffeine and its own cortisol production.

3. Neuroplasticity:

   • The brain undergoes changes in response to its environment and experiences, a concept known as neuroplasticity. By waiting to drink coffee, you reinforce the neural circuits connected to your circadian clock and cortisol release, optimizing your body’s natural rhythms.

4. Improved Morning Energy:

   • By not relying on caffeine to overcome sleepiness immediately, you train your body to be more alert over time, reducing the dependency on caffeine to wake up.
   • This can lead to better overall energy levels throughout the morning and a more effective use of caffeine when it is eventually consumed.

5. Adapting to the Delay:

   • While it may be initially challenging, particularly for those accustomed to immediate caffeine consumption, waiting can lead to a sustainable boost in energy and productivity.

In summary, waiting to drink coffee until 90 to 120 minutes after waking can promote better natural wakefulness, enhance cortisol production, and prevent mid-morning energy crashes, ultimately contributing to a more effective management of your energy levels throughout the day 1.