Regarding the question of How long does it take for coffee to kick in, the straightforward answer is:Coffee’s initial impact on the body can be felt within 15 to 20 minutes after consumption. It takes approximately 15-20 minutes for the body to feel the effects of caffeine after ingestion. The effects of caffeine peak within 30 to 60 minutes after intake. Recent studies suggest that caffeine enters the bloodstream much earlier than previously thought, around 30 to 45 minutes later. These initial effects of caffeine on the body include increased alertness, energy, and improved cognitive abilities.
How long does it take for coffee to kick in is also variable in its response.The half-life of caffeine in the body is 3-6 hours. This is the time it takes for the body to eliminate half of the ingested caffeine. The other half of caffeine remains in the body, with effects lasting for several hours, depending on factors such as age, weight, and tolerance. In fact, caffeine can stay in the bodies of healthy adults for up to 9 hours.
Several factors can affect the duration of caffeine’s effects on the body. These factors include the amount of caffeine consumed, individual metabolism, and any underlying medical conditions. Additionally, consuming caffeine later in the day or in large amounts can lead to difficulty falling asleep and disrupted sleep patterns.
If you plan to drink a standard cup of coffee (approximately 250 milliliters) or a beverage containing an equivalent amount of caffeine, it is recommended to consume it before 1:12 PM; if you plan to drink a standard cup of coffee (approximately 500 milliliters) or a beverage containing an equivalent amount of caffeine, it is recommended to drink it before 8:50 AM.
This conclusion comes from a systematic review and meta-analysis published earlier this year in the journal Sleep Medicine Reviews, which analyzed 24 studies on caffeine intake and sleep up to June 2021.
Research indicates that consuming caffeine before bedtime can shorten total sleep time and reduce sleep efficiency. Besides summarizing that drinking coffee or other caffeinated beverages a few hours before bedtime is the least harmful to sleep, the study also tells us that caffeine intake can shorten total sleep time by 45 minutes and reduce sleep efficiency by 7%. It can also prolong the duration of light sleep (+6.1 minutes) and decrease the duration of deep sleep (-11.4 minutes).
Interestingly, if you drink a high-caffeine beverage 30 minutes before bedtime, it may not interfere with your drowsiness, meaning it may not delay sleep onset. Because it usually takes 30-120 minutes (individual differences exist) from caffeine ingestion to peak plasma caffeine concentration, through absorption into the bloodstream. Therefore, drinking right before bedtime may not affect the speed of falling asleep. However, as mentioned earlier, it will affect your total sleep duration, the duration of deep sleep, and the sleep efficiency of that night—both the quality and quantity of sleep will be compromised.
Now you know the answer to how long does it take for coffee to kick in,right?Therefore, it is recommended to limit caffeine intake and avoid consuming caffeine later in the day to avoid these effects on sleep.
References:
(1) Caffeine | The Nutrition Source | Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/nutritionsource/caffeine/.
(2) Is coffee good or bad for your health? | News | Harvard T.H. Chan School of Public Health. https://www.hsph.harvard.edu/news/hsph-in-the-news/is-coffee-good-or-bad-for-your-health/.
(3) Caffeine and Sleep Problems – Sleep Foundation. https://www.sleepfoundation.org/nutrition/caffeine-and-sleep.
(4) Can caffeine cure sleep deprivation? | MSUToday | Michigan State University. https://msutoday.msu.edu/news/2021/caffeine-and-sleep.
(5) Sleep and Caffeine | Benefits and Risks | Sleep Education. https://sleepeducation.org/sleep-caffeine/.
(6) Science of Sleep: How is Sleep Regulated? | Sleep Medicine – Harvard University. https://sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-48.
(7) Author Michael Pollan discusses how caffeine changed the world. https://news.harvard.edu/gazette/story/2020/08/author-michael-pollan-discusses-how-caffeine-changed-the-world/.
(8) The buzz about caffeine and health – Harvard Health. https://www.health.harvard.edu/staying-healthy/the-buzz-about-caffeine-and-health.
(9) undefined. https://pubmed.ncbi.nlm.nih.gov/34014758/%29.
Disclaimer:
The information in this article is for general information sharing purposes only. It is not a substitute for personalized medical or dietary advice. For personal health concerns and dietary needs, consult a qualified health care provider or dietitian.