You're probably one of the many people who go to bed already thinking about tomorrow morning's coffee. That wouldn't be surprising. Coffee is one of the most popular beverages in the world. In addition to boosting alertness and concentration, it provides antioxidants that are beneficial for your health. However, the way you consume it can influence how it affects your energy, sleep, and overall wellbeing.
If you're someone who can't start the day without a cup of coffee, these five tips can help you make the most of its benefits.
1. Wait before having your first cup
Although many people drink coffee as soon as they wake up, some experts suggest waiting 60 to 90 minutes after waking. This is because cortisol levels, a hormone associated with alertness, are naturally higher in the first hours of the morning. Waiting a little while may help you better take advantage of caffeine's stimulating effect.¹
2. Avoid coffee after 2 or 3 PM
Caffeine can stay in your system for several hours. Drinking coffee in the afternoon may affect sleep quality, make it harder to fall asleep, or reduce deep rest during the night.² If you're sensitive to caffeine, consider making the morning your main window for enjoying coffee.
3. Don't exceed 3 cups a day
For most healthy adults, up to 400 mg of caffeine per day is considered safe, which is roughly equivalent to 3 or 4 cups of coffee. Consuming more can cause nervousness, heart palpitations, increased blood pressure, or difficulty sleeping.³
4. Don't turn your coffee into a dessert
Black coffee contains very few calories and is a natural source of antioxidants. However, adding large amounts of sugar, cream, syrups, or flavored ingredients can significantly increase the calorie and sugar content of your drink. If you're looking for a healthier option, try to enjoy it with as few added ingredients as possible.
5. Avoid drinking it on an empty stomach
If you suffer from heartburn, acid reflux, or digestive sensitivity, drinking coffee on an empty stomach can worsen discomfort. Eating a light breakfast before your coffee can help reduce stomach irritation and improve your overall experience.
A different alternative
If you're looking for a practical way to support your daily energy, Súper Café combines coffee with 14 carefully selected superfoods. Its formula is designed to help boost energy, promote alertness, and support digestive health, making it an excellent option to complement your morning routine.*
Coffee can be part of a healthy lifestyle when consumed in moderation and at the right time. Small changes, like waiting a little after waking up, avoiding it in the afternoon, and not exceeding the recommended amount, can help you enjoy its benefits without affecting your rest or overall wellbeing.
Let's be healthier, together.
The Santo Remedio Team
References:
1. Samantha Klaas, Thomas J Upton, Eder Zavala, Michael Lawton, Sophie Bensing, Katarina Berinder, Ileana Botusan, Marianne Grytaas, Paal Methlie, Marianne Øksnes, Georgina Russell, Dimitra A Vassiliadi, Stafford L Lightman. Awakening not associated with an increased rate of cortisol secretion. Proc Biol Sci. 2025 Jan;292(2038):20241844. doi: 10.1098/rspb.2024.1844. Epub 2025 Jan 15. URL: https://pubmed.ncbi.nlm.nih.gov/39809311/
2. Christopher Drake, Timothy Roehrs, John Shambroom, Thomas Roth. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Sleep Med. 2013 Nov 15;9(11):1195-200. doi: 10.5664/jcsm.3170. URL: https://pubmed.ncbi.nlm.nih.gov/24235903/
3. FDA and Mayo Clinic: Spilling the Beans: How Much Caffeine is Too Much? URL: https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much
