Getting seven to eight hours of sleep is essential for mental and physical health. A single restless night can affect daily functioning, making it important to strategize recovery. One approach is to delay caffeine intake by 30 to 90 minutes after waking. This is based on the low levels of adenosine when waking, as caffeine blocks this molecule to promote alertness. Caffeine can be beneficial for workouts, enhancing endorphin release and fat burning, but studies show no evidence that waiting reduces afternoon drowsiness.
Adenosine levels are at their lowest when you wake up, and so in theory, you might be wasting your first brew of the day by glugging it when there's nothing for the caffeine to block.
Caffeine's effects take about 10 minutes to kick in, and it's about 45 minutes before levels peak in the bloodstream.
If you're planning a workout or a morning walk, caffeine can help things along by producing feelgood endorphins and increasing the amount of fat you're able to burn.
According to an evaluation of the scientific literature published last year, there is no evidence that waiting a while before your first cup helps to avoid afternoon drowsiness.
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