Coffee Drinkers Live Longer, but Only If They Avoid This One Mistake

Millions

across the world depend on their cup of coffee in the morning for not just waking up but also for better health. However, coffee is more than a beverage – it is a daily ritual. Over the years, many studies have linked regular coffee consumption to a lower risk of heart disease, type 2 diabetes, liver issues, and even early death. However, there is a catch. Experts say the health benefits of coffee depend mostly on one often-overlooked factor – which is when you drink it. According to the European Study of Cardiology, coffee drinkers may live longer only if they avoid drinking it too late in the day.Also read: What Happens to Your Blood Pressure When You Drink Coffee Daily?

Why coffee is linked to longevity

Coffee is loaded with bioactive compounds – which include antioxidants and polyphenols – that reduce inflammation and oxidative stress in your body. These compounds also protect your blood vessels, improve insulin sensitivity, and support liver function. Moderate intake of coffee, which includes 2 to 4 cups daily, has consistently been associated with lower all-cause mortality in many observational studies, including Science Direct. However, these benefits may not apply equally to everyone, as timing plays a crucial role.

What happens when you drink coffee later in the day?

The biggest mistake you may be making while drinking coffee is consuming caffeine in the late afternoon or evening. Not only does caffeine block adenosine, a brain chemical that promotes sleep, but it may also disrupt your circadian rhythm, thereby interrupting your sleep. Poor sleep is linked to higher risks of heart disease, diabetes, mental health issues, and even obesity – all of which are linked with mortality. According to a study published in the European Heart Journal in 2025, those who drink coffee primarily in the morning hours have better cardiovascular outcomes than those who drink it throughout the day or late at night. In short, coffee helps, but only when it does not interrupt your snooze time.

Importance of hormones and metabolism

The National Institutes of Health says caffeine consumption generally causes a temporary increase in cortisol, the body's primary stress hormone. Acute intake raises cortisol levels by roughly 30 per cent initially, with effects lasting for about six to seven hours. However, this response often diminishes with regular, habitual caffeine use. Late coffee may also impair insulin sensitivity, particularly in people already at risk for diabetes. This means the body struggles more to control blood sugar, quietly increasing long-term metabolic risk.

Ways to drink coffee for maximum benefit

It is recommended that you enjoy coffee earlier in the day - ideally between mid-morning and early afternoon, as it allows your body to reap the antioxidant and metabolic benefits without interfering with sleep or hormonal balance. Other tips include:

• Avoid coffee at least eight hours before bedtime
• Do not add sugar, flavoured syrups, or heavy cream
• Have a maximum of four cups a day
• Stay hydrated

People with anxiety, heart rhythm issues, or sleep disorders benefit from even earlier cut-off times.