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Many people can’t seem to get going until that first cup of coffee, but don’t be too quick to grab it. To maximize coffee's energizing effects, experts say it's best to enjoy it mid to late morning, about 60 to 90 minutes after waking up. This timing aligns with the natural decline of cortisol, the hormone that keeps us alert in the morning. Drinking coffee immediately upon waking, when cortisol levels are highest, may interfere with this natural energy cycle, potentially increasing dependence on caffeine later in the day. Nutritionist Nichola Ludlam-Raine suggests gradually delaying your morning coffee by 15 minutes each day if waiting feels challenging. While coffee offers several health benefits, too much can lead to negative effects like high blood pressure and anxiety. For most adults, up to 400 milligrams of caffeine per day—equivalent to about four or five cups of coffee—is considered safe.