The best times to avoid coffee

Coffee is delicious. Loads of research links it to pros like reduced risk of dementia, increased metabolism, and reduced risk of skin cancer. How about that awesome energizing effect that gingers us up in the morning and helps us pull through countless mid-afternoon energy lows. 

Research also shows that in certain situations, coffee should be avoided—to prevent a range of side effects from increased anxiety to cancer to exhaustion.

Here are four ways not to drink coffee:

TOO HOT

If you like to sip your coffee as soon as it's done brewing, you may want to cool it—literally. Consuming hot drinks above 149ºF may increase the risk of esophageal cancer, according to a new report from the World Health Organization. That's a bummer, considering that most American restaurants serve coffee between 145 and 175ºF. If you brew at home, you're not in the clear either—home coffee makers typically brew at 185ºF. Adding a splash of milk or cream can lower the temperature, but by only 5 degrees. The best solution? Be patient. A cup of black coffee in a 10 oz ceramic mug typically needs about 5 minutes to cool to a safe-sipping temp of 149ºF. 

WHEN PRONE TO ANXIETY

If you're feeling on edge, downing cup after cup of coffee may be the cause.  Caffeine has a stimulant effect on the nervous system, which causes a release of the stress hormone cortisol; this triggers our "fight or flight" response. It has also been shown to compound anxiety and sleep problems, particularly in those with panic disorders and social anxiety. To lessen caffeine's influence, consider scaling back to one or two medium-sized cups of coffee per day or sipping on a half-decaf half-caffeinated blend, and cutting yourself off about 6 hours before bed.

WHEN YOU HAVEN'T SLEPT WELL

New research finds that caffeine stops being effective at improving alertness whenever you get less than 5 hours of sleep for 3 consecutive nights. The reason: Such little sleep causes such a sharp decline in cognitive performance that no amount of caffeine can overcome it. If you can't seem to get least 7 hours of shut-eye per night, skip the coffee altogether and take a 20-minute nap when energy levels dip, which research shows can help you overcome symptoms of sleep deprivation and improve alertness better than caffeine. 

DRINKING EARLY IN THE MORNING

Downing a coffee at 6 AM wouldn't do your energy levels any favors. That's because in the first couple hours after waking, your levels of the stress hormone cortisol are at their highest, which actually gives you a natural energy boost. So, many experts agree that the best time to have your first cup is sometime between 10 AM and 12 PM when cortisol levels start to dip. That way, you'll be taking advantage of your body's natural high, and saving that hit of caffeine for when you really need it. If you do drink your first cup super early, chances are you may just need another one a couple hours later to keep the momentum going—and depending on your personal health history, more coffee may not be a good thing. For individuals who have difficulty controlling conditions like high blood pressure, diabetes, and gastroesophageal reflux disease, the cons of excess coffee may outweigh the pros.