Supplement timing
How Long After Waking to Have Coffee: 30 to 90 Minutes
By Midline. Last reviewed .
The question
How long should you wait after waking to have your first coffee?
Short answer
Drink water first, and wait a while after waking before your first caffeine: about 30 to 90 minutes.
Midline cannot measure visceral fat and is not medical advice. Check with a doctor before making medical decisions.
How long should you wait?
Drink water first, and wait a while after waking before your first caffeine: about 30 to 90 minutes.
Michael Breus tells his patients to drink water first, then have no caffeine for the first 90 minutes they are awake.
Thomas DeLauer gives a shorter wait. He says to push your first real cup to about 30 to 60 minutes after waking, so it works better. In an earlier video (2024) he said not to worry about waiting.
The two give different numbers, so treat 30 to 90 minutes as a range, not a rule.
What can you do while you wait?
A routine to try: get some daylight outside soon after you wake.
Andrew Huberman says that in the first 30 minutes after waking, you should get outside in the sunlight, move and drink water.
When should your last caffeine of the day be?
Have your last caffeine early in the afternoon, well before bed.
More on the end of the day in best time to have caffeine.
Who should check first?
Follow the label. If you take any medicine, are pregnant or breastfeeding, or have a kidney or liver condition, check with your pharmacist or doctor first.
Check with your pharmacist or doctor about supplements if you take medication.
Want the right time for each supplement on one schedule? Read best time to take supplements, or start with the quick middle check.
Frequently asked questions
Should I drink water before coffee?
Michael Breus tells his patients to drink water first, then have no caffeine for the first 90 minutes they are awake.
How many hours before bed should I stop caffeine?
Have your last caffeine early in the afternoon, well before bed.
Should I check with a pharmacist before taking caffeine?
Check with your pharmacist or doctor about supplements if you take medication.
Keep reading
More answers
Sources
- Andrew Huberman on The Diary Of A CEO. Andrew Huberman, The Diary Of A CEOIn the first 30 minutes after waking, get outside in the sunlight, move and drink water.
- Michael Breus on The Diary Of A CEO. Michael Breus, The Diary Of A CEOTells his patients to have no caffeine for the first 90 minutes awake, and to drink water first.
- Michael Breus on Thomas DeLauer (YouTube). Michael Breus, Thomas DeLauer (YouTube)When you wake, sunlight reaching your eyes tells your brain to switch off melatonin.
- Thomas DeLauer on YouTube. Thomas DeLauer, YouTubePush your first real cup of coffee to about 30 minutes after waking, or 30 to 60, so it works better.
- Thomas DeLauer on YouTube. Thomas DeLauer, YouTubeAbout 10 minutes of outdoor light within the first 30 to 60 minutes after waking; he says to start here.
- Thomas DeLauer on YouTube. Thomas DeLauer, YouTubeBright sunlight for 10 to 15 minutes shortly after waking.
All sources across the site are listed on the sources page.
Last reviewed . Educational only, not medical advice. Check with your pharmacist if you take medication.
We draft articles with AI help. A reviewer checks every health statement against the expert's own words in the video before it goes up.