The effects of caffeine when you wake up...
Some research suggests that we should wait 60 to 90 minutes after waking before reaching for caffeine. Dr Amy Shah MD, in her book I’m So Effing Tired, explains how the brain's adenosine levels play a crucial role in morning grogginess. Adenosine is a compound that builds up during the day to signal sleepiness and gradually decreases as you rest. However, when you wake, some adenosine remains in your brain.
If you consume caffeine too soon, it binds to your brain’s neuroreceptors, blocking adenosine temporarily but preventing it from flushing out completely. Once the caffeine’s effects fade, the leftover adenosine resurfaces, making you feel tired again.1
Benefits of delaying caffeine
By delaying caffeine for 60 to 90 minutes after waking, you allow your body to naturally clear adenosine, setting the stage for a more sustained and energised start. So, tomorrow morning, try reaching for a calming herbal infusion or decaf tea upon waking, and save your favourite caffeinated brew for later. This simple adjustment ensures you savour your tea and maximise its benefits, giving you the best start to your day. 2
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Watanabe, Y. and Ikegaya, Y. (2017). Caffeine increases hippocampal sharp waves <i>in vitro</i>. Biological and Pharmaceutical Bulletin, 40(7), 1111-1115. https://doi.org/10.1248/bpb.b17-00101
Sharma, V. (2023). A comprehensive review on pharmacological potentials of caffeine. Journal of Applied Pharmaceutical Sciences and Research, 6(3), 16-26. https://doi.org/10.31069/japsr.v6i3.04
Thanks for the tip
Even waiting 30mins before your first caffeinated cup seems to make a difference to me. Interested to here if others notice a difference. 😊