Sleep Psychologists Agree on Key to Sleep: 'Hydrate Before Consuming Caffeine'

Sleep experts are increasingly advising individuals to prioritize hydration upon waking by drinking water before their first cup of coffee. This recommendation aims to leverage the body's natural processes and counteract the effects of dehydration that occur overnight.

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So hydrate before consuming caffeine.

Michael Breus, a clinical psychologist and sleep medicine specialist, explains that the body loses significant fluids through respiration during sleep. Therefore, he emphasizes that rehydration should be the first morning activity. Breus notes that caffeine has a mild diuretic effect, and while moderate consumption is generally not dehydrating for healthy adults, consuming it immediately upon waking might be less effective.

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If you wait 90 minutes, the cortisol and adrenaline naturally go down. This allows the coffee to produce a more marked stimulating effect.

Breus suggests waiting about 90 minutes after waking before drinking coffee. During this period, natural levels of cortisol and adrenaline, hormones associated with alertness, begin to decrease. "If you wait 90 minutes, the cortisol and adrenaline naturally go down. This allows the coffee to produce a more marked stimulating effect," he explained. He recommends drinking 440 to 590 milliliters of water, about three to four glasses, during this time to replenish lost fluids and support the body's transition into the day.

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While beverages like coffee and tea can offer momentary benefits for staying alert, water should be the foundation.

Neurologist Peter Gliebus further highlights the critical role of water for brain function, as the brain is composed largely of liquid. Even mild dehydration can impair memory, attention, concentration, and mood. While beverages like coffee and tea can offer temporary alertness benefits, Gliebus stresses that water should be the foundation of hydration for optimal mental clarity and overall brain health. He adds that water facilitates the transport of oxygen and glucose to neurons and helps regulate body temperature. While coffee can be part of a daily routine, it should not replace healthy hydration habits.

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Staying well-hydrated throughout the day is one of the simplest ways to promote mental clarity, better concentration, and optimal overall brain health.