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Health 26/01/2026 09:12

When should you have your coffee — between 6.30-8 am or 9-11 am — for better focus, staying alert?

When should you have your coffee — between 6.30-8 am or 9-11 am — for better focus, staying alert?




coffee

Does the timing of your morning coffee really affect focus? We have always wondered if there is an ideal time: between 6.30-8 am or 9-11 am? So we decided to do some digging. Dr Aniket Mule, consultant, internal medicine, KIMS Hospitals, Thane, told indianexpress.com that our body follows a natural rhythm called the circadian cycle, which controls alertness.

“Right after waking up, your cortisol, the hormone that boosts focus and energy, is already high. If you drink coffee during this time, the caffeine doesn’t add much value. But when cortisol dips later in the morning, your brain becomes more responsive to caffeine. So yes, the timing of your coffee can make a noticeable difference in how alert you feel,” he said.

According to Dr Mule, coffee between 6.30-8 am may give you a short-lived boost, but it can also increase the chance of jitteriness or a mid-morning crash. “People who wake up very early before 5 am might find this time helpful, but for the average adult, it’s not the most efficient time,” said Dr Mule.

Why do experts recommend the 9–11 am coffee slot?

Between 9 and 11 am, cortisol levels naturally dip, Dr Mule said. “This is when your brain becomes more sensitive to caffeine. A cup during this time provides steadier energy, sharper focus, and better productivity without disrupting your natural alertness cycle. It also prevents the early afternoon slump many people experience when they drink coffee too early,” said Dr Mule.

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What should people note while timing their coffee for better focus?

Know your wake-up time. Coffee works best 2–3 hours after waking, not immediately, Dr Mule emphasised.
Avoid overcaffeinating. “More cups won’t improve focus — two cups a day are generally enough,” said Dr Mule.
Don’t drink coffee on an empty stomach. It can lead to acidity or shakiness.

Be mindful of your last cup. Having caffeine after 3–4 pm may interfere with sleep quality, said Dr Mule.
Pair it with small habits. Hydrate first thing in the morning, eat balanced meals, and manage stress; these factors influence focus more than timing alone.

So who benefits most from adjusting their coffee timing?

Anyone working in high-focus environments, like students, corporate professionals, night-shift workers, or people who struggle with mid-morning fatigue. When you time caffeine with your body clock, the results are noticeable, said Dr Mule.

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