Why should we delay coffee in the mornings

Delay morning coffee by about 90–120 minutes after waking so your natural morning wake-up processes can act before caffeine blocks adenosine receptors. This may help sustain alertness and reduce an afternoon crash. 1 2

• Adenosine buildup: Caffeine blocks adenosine’s receptors, masking its sleepiness signal rather than clearing the adenosine. When caffeine wears off, that buildup may contribute to a pronounced dip in energy. 3 4
• Fewer crashes and less extra caffeine: Delaying coffee may reduce the afternoon crash and the urge to reach for more caffeine, which can interfere with nighttime sleep. 5 6
• Natural wakefulness and focus: Waiting leaves room for the morning cortisol rise and the body’s natural adenosine-clearance processes; caffeine later can then provide an additional lift in alertness and focus. 7 8