Expert Article: Sunrise Sips to Sunset Sips
Sunrise Sips to Sunset Sips
The Perfect AM to PM Drink Guide That Fuels Your Day and Unwinds Your Night
By Erica Lu 
“Don’t talk to me before I have my coffee!” We’ve all heard it before, and for good reason – mornings can be rough, but a cup of coffee (or tea) makes it better, making the early hours a bit more tolerable. And what’s better than ending a day with a little something to sip on, like a glass of wine or a perfectly crafted cocktail, to help you unwind? Now this is the ultimate drink guide for your morning and night routine.
Caffeine and alcohol are more than just drinks – they’re experiences and “moments” that shape your day. Caffeine, the special sauce in coffee (and tea) wakes us up; it’s a stimulant that acts on our central nervous system. On the other hand, alcohol acts as a depressant, it can cause brain activity to slow down. Also, alcohol and its feel-good factor – extra dopamine, often known as a “happy hormone,” makes us feel good. But timing matters, when you consume these drinks – can drastically affect how you feel. Keep reading to understand the science behind when to enjoy caffeine and alcohol for maximum benefit. We’ll also dive into a few recipes for the perfect cup of caffeine to jumpstart your day and the ultimate evening drink to ease into the night.
The Science of Caffeine and Alcohol Timing
Cortisol Rhythms
Yes, drinking coffee first thing in the morning is very tempting. However, doing so can lead to a tolerance to caffeine over time, meaning you may not get the same boost of energy Cortisol, often called the “stress hormone,” is critical in your body’s natural wakefulness. It spikes naturally in the morning to help you wake up, and then gradually decreases throughout the day. The “best time” to drink coffee is “... mid-morning, around 9:30 to 11:30 AM… that’s when cortisol levels start to dip” (Cleveland Clinic). This allows the caffeine to work in sync with your body’s natural rhythms, giving you that energizing boost when you need it most without overstimulating your system.
Evening Alcohol’s Effect on Sleep
While alcohol may seem like the perfect way to nightcap your night, “... alcohol can lead to shorter sleep duration and a poorer quality of sleep”, especially during REM (rapid eye movement), which is crucial for deep sleep and cognitive functions (Hackensack Meridian Health). Initially, alcohol may act like melatonin, helping us ease to sleep faster, but as our liver metabolizes the alcohol in our system, it disrupts our sleep cycle. Studies show that the reduction in total night REM sleep percentage appears to be the most significant and consistent effect of alcohol on REM sleep (Ebrahim). Drinking too close to bedtime can cause fragmented sleep, leading to more wakefulness in the second half of the sleep cycle. It is recommended to have your last drink a few hours (at least 4 hours) before going to bed – giving your body enough time to metabolize the alcohol and minimizing its interference with your sleep cycle.
** Please note that caffeine and alcohol affect each person differently – they even affect the same person differently on different occasions **
The Perfect Cup of Caffeine
(Starbucks, Iced Shaken Espresso)
The Perfect Cup of Joe
If you’re anything like me, my go-to Starbucks order is a Grande Iced Shaken Espresso with 2 pumps of classic. Super easy to make, and very customizable. Here’s what you’ll need:
- Espresso (fancy from the espresso machine or instant is fine)
- Sweetener of choice (brown sugar, syrup…)
- Milk of choice (whole, skim, oat, almond…)
In addition to the ingredients listed above, you will also need some sort of jar/shaker. This could be a jar that has a lid, a protein shaker, or a cocktail shaker… anything that you can add ice and liquid to and shake.
Depending on how you like your coffee, adjust accordingly. To make your iced shaken espresso:
- Pour 2 shots of espresso into the shaker.
- Add your sweetener into the espresso while still hot to dissolve (refine to your desired level of sweetness).
- Add your milk of choice and ice and shake for about 20 seconds
- Pour into your cup/tumbler of choice and enjoy!
Boost Your Coffee with Extras
Black coffee is probably not for everyone. Add your milk of choice: cream, milk, milk substitute, or half-and-half. Enhance and sweeten your morning brew with healthy add-ins:- Vanilla extract
- Protein powder
- Cinnamon
- Cocoa powder
- Natural honey or maple syrup
Coffee Alternatives
Maybe coffee isn’t your thing, or you’re looking to mix things up. Here are some alternatives:
- Soothing Herbal Teas: chamomile, peppermint, ginger…
- Antioxidant-rich Green Tea
- Super Trendy Matcha
- Fruit & Vegetable Smoothies
- Turmeric-infused Golden Milk (Cimo)
The Ultimate Evening Drink
Sip Me Baby One More Time
One of the easiest cocktails to make is the Mint Mojito, and it’s so good and refreshing. The combination of fragrant mint, tangy lime, and fizzy soda is the perfect drink after a long day (Love & Lemon). The ingredients you’ll need:- Fresh mint
- White rum (good ol’ Bacardi)
- Lime – freshly squeezed lime juice
- Simple syrup
- Club soda or sparkling water
- Ice
(Lu, Mint Mojito)
Now that you have all your ingredients, you can start making it from head to Moji-toes ☺ Get it? Here’s what you’ll need to do:- Muddle the Mint. Grab your mint, place it in the bottom of the cocktail shaker, and use a muddler (or any utensil) to press it until it becomes aromatic.
Use about 8 leaves of fresh mint. - Shake. Add rum, lime, simple syrup, and a handful of ice to the shaker, and shake it with passion until the ingredients are completely combined.
Start with 1 shot glass of rum, ½ a lime, and 1 tablespoon of simple syrup. - Strain. Strain your mix over a glass filled with ice. Top your glass with soda water, and garnish with lime slices and fresh mint.
- Taste & Adjust. The beauty of making your own drink at home is that you get to adjust and customize it however you like it. So have fun and find your perfect balance.
Low-sugar, Low-calorie Cocktails
Cocktails can sometimes be sugar and calorie bombs. Let’s explore some low-sugar options that keep things light.- Lemon Ginger Vodka Seltzer
- Cranberry Pineapple Rum
- Sparking Soju
- Gin & Tonic
You can probably see the theme here. Choose a choice of alcohol and spice it up with a low-calorie juice or seltzer. The choices are endless, and you’ll always have a good time.
Mocktails for the Vibe
For those who don’t drink, or for those who just want the ritual without the alcohol – mocktails are for you. Here are some flavorful mocktails that offer all the relaxation of a cocktail without the booze:- Virgin Mojito
- Virgin Piña Colada
- Virgin Shirley Temple
You’re probably craving a drink right now. Whether it’s the morning coffee or the evening cocktail, understanding the science behind can transform your routine. By syncing your caffeine intake with your cortisol rhythms and timing your evening drink to ensure your sleep quality, you can enjoy both beverages without the downsides. Choose your sips wisely!
Works Cited
Cimo, Amy. Beyond the Morning Cup of Joe: Exploring 8 Alternatives to Coffee. 30 January 2024.
Cleveland Clinic. When Is the Best Time To Drink Coffee? 17 November 2023.
Ebrahim, Irshaad O. "Alcohol and Sleep I: Effects on Normal Sleep." Alcohol Clin Exp Res (2013): pp 539-549.
Hackensack Meridian Health. Here’s How Alcohol Affects Your Sleep. 14 June 2023.
Love & Lemon. Mojito Recipe. n.d. 2024.
Lu, Erica. Cappuccino & Matcha. Vancouver.
Lu, Erica. Cocktails at Ardor. West Hollywood.
Lu, Erica. Mint Mojito. New York City.
Starbucks. Iced Shaken Espresso.
Caffeine and alcohol are more than just drinks – they’re experiences and “moments” that shape your day. Caffeine, the special sauce in coffee (and tea) wakes us up; it’s a stimulant that acts on our central nervous system. On the other hand, alcohol acts as a depressant, it can cause brain activity to slow down. Also, alcohol and its feel-good factor – extra dopamine, often known as a “happy hormone,” makes us feel good. But timing matters, when you consume these drinks – can drastically affect how you feel. Keep reading to understand the science behind when to enjoy caffeine and alcohol for maximum benefit. We’ll also dive into a few recipes for the perfect cup of caffeine to jumpstart your day and the ultimate evening drink to ease into the night.
The Science of Caffeine and Alcohol Timing
Cortisol Rhythms
Yes, drinking coffee first thing in the morning is very tempting. However, doing so can lead to a tolerance to caffeine over time, meaning you may not get the same boost of energy Cortisol, often called the “stress hormone,” is critical in your body’s natural wakefulness. It spikes naturally in the morning to help you wake up, and then gradually decreases throughout the day. The “best time” to drink coffee is “... mid-morning, around 9:30 to 11:30 AM… that’s when cortisol levels start to dip” (Cleveland Clinic). This allows the caffeine to work in sync with your body’s natural rhythms, giving you that energizing boost when you need it most without overstimulating your system.
Evening Alcohol’s Effect on Sleep
While alcohol may seem like the perfect way to nightcap your night, “... alcohol can lead to shorter sleep duration and a poorer quality of sleep”, especially during REM (rapid eye movement), which is crucial for deep sleep and cognitive functions (Hackensack Meridian Health). Initially, alcohol may act like melatonin, helping us ease to sleep faster, but as our liver metabolizes the alcohol in our system, it disrupts our sleep cycle. Studies show that the reduction in total night REM sleep percentage appears to be the most significant and consistent effect of alcohol on REM sleep (Ebrahim). Drinking too close to bedtime can cause fragmented sleep, leading to more wakefulness in the second half of the sleep cycle. It is recommended to have your last drink a few hours (at least 4 hours) before going to bed – giving your body enough time to metabolize the alcohol and minimizing its interference with your sleep cycle.
** Please note that caffeine and alcohol affect each person differently – they even affect the same person differently on different occasions **
The Perfect Cup of Caffeine
 |
| (Starbucks, Iced Shaken Espresso) |
The Perfect Cup of Joe
If you’re anything like me, my go-to Starbucks order is a Grande Iced Shaken Espresso with 2 pumps of classic. Super easy to make, and very customizable. Here’s what you’ll need:
If you’re anything like me, my go-to Starbucks order is a Grande Iced Shaken Espresso with 2 pumps of classic. Super easy to make, and very customizable. Here’s what you’ll need:
- Espresso (fancy from the espresso machine or instant is fine)
- Sweetener of choice (brown sugar, syrup…)
- Milk of choice (whole, skim, oat, almond…)
In addition to the ingredients listed above, you will also need some sort of jar/shaker. This could be a jar that has a lid, a protein shaker, or a cocktail shaker… anything that you can add ice and liquid to and shake.
Depending on how you like your coffee, adjust accordingly. To make your iced shaken espresso:
- Pour 2 shots of espresso into the shaker.
- Add your sweetener into the espresso while still hot to dissolve (refine to your desired level of sweetness).
- Add your milk of choice and ice and shake for about 20 seconds
- Pour into your cup/tumbler of choice and enjoy!
Boost Your Coffee with Extras
Black coffee is probably not for everyone. Add your milk of choice: cream, milk, milk substitute, or half-and-half. Enhance and sweeten your morning brew with healthy add-ins:- Vanilla extract
- Protein powder
- Cinnamon
- Cocoa powder
- Natural honey or maple syrup
Coffee Alternatives
Maybe coffee isn’t your thing, or you’re looking to mix things up. Here are some alternatives:
- Soothing Herbal Teas: chamomile, peppermint, ginger…
- Antioxidant-rich Green Tea
- Super Trendy Matcha
- Fruit & Vegetable Smoothies
- Turmeric-infused Golden Milk (Cimo)
The Ultimate Evening Drink
Sip Me Baby One More Time
One of the easiest cocktails to make is the Mint Mojito, and it’s so good and refreshing. The combination of fragrant mint, tangy lime, and fizzy soda is the perfect drink after a long day (Love & Lemon). The ingredients you’ll need:- Fresh mint
- White rum (good ol’ Bacardi)
- Lime – freshly squeezed lime juice
- Simple syrup
- Club soda or sparkling water
- Ice
(Lu, Mint Mojito)
Now that you have all your ingredients, you can start making it from head to Moji-toes ☺ Get it? Here’s what you’ll need to do:- Muddle the Mint. Grab your mint, place it in the bottom of the cocktail shaker, and use a muddler (or any utensil) to press it until it becomes aromatic.
Use about 8 leaves of fresh mint. - Shake. Add rum, lime, simple syrup, and a handful of ice to the shaker, and shake it with passion until the ingredients are completely combined.
Start with 1 shot glass of rum, ½ a lime, and 1 tablespoon of simple syrup. - Strain. Strain your mix over a glass filled with ice. Top your glass with soda water, and garnish with lime slices and fresh mint.
- Taste & Adjust. The beauty of making your own drink at home is that you get to adjust and customize it however you like it. So have fun and find your perfect balance.
Low-sugar, Low-calorie Cocktails
Cocktails can sometimes be sugar and calorie bombs. Let’s explore some low-sugar options that keep things light.- Lemon Ginger Vodka Seltzer
- Cranberry Pineapple Rum
- Sparking Soju
- Gin & Tonic
You can probably see the theme here. Choose a choice of alcohol and spice it up with a low-calorie juice or seltzer. The choices are endless, and you’ll always have a good time.
Mocktails for the Vibe
For those who don’t drink, or for those who just want the ritual without the alcohol – mocktails are for you. Here are some flavorful mocktails that offer all the relaxation of a cocktail without the booze:- Virgin Mojito
- Virgin Piña Colada
- Virgin Shirley Temple
You’re probably craving a drink right now. Whether it’s the morning coffee or the evening cocktail, understanding the science behind can transform your routine. By syncing your caffeine intake with your cortisol rhythms and timing your evening drink to ensure your sleep quality, you can enjoy both beverages without the downsides. Choose your sips wisely!
Works Cited
Cimo, Amy. Beyond the Morning Cup of Joe: Exploring 8 Alternatives to Coffee. 30 January 2024.
Cleveland Clinic. When Is the Best Time To Drink Coffee? 17 November 2023.
Ebrahim, Irshaad O. "Alcohol and Sleep I: Effects on Normal Sleep." Alcohol Clin Exp Res (2013): pp 539-549.
Hackensack Meridian Health. Here’s How Alcohol Affects Your Sleep. 14 June 2023.
Love & Lemon. Mojito Recipe. n.d. 2024.
Lu, Erica. Cappuccino & Matcha. Vancouver.
Lu, Erica. Cocktails at Ardor. West Hollywood.
Lu, Erica. Mint Mojito. New York City.
Starbucks. Iced Shaken Espresso.
Boost Your Coffee with Extras
Black coffee is probably not for everyone. Add your milk of choice: cream, milk, milk substitute, or half-and-half. Enhance and sweeten your morning brew with healthy add-ins:- Vanilla extract
- Protein powder
- Cinnamon
- Cocoa powder
- Natural honey or maple syrup
Coffee Alternatives
Maybe coffee isn’t your thing, or you’re looking to mix things up. Here are some alternatives:
- Soothing Herbal Teas: chamomile, peppermint, ginger…
- Antioxidant-rich Green Tea
- Super Trendy Matcha
- Fruit & Vegetable Smoothies
- Turmeric-infused Golden Milk (Cimo)
The Ultimate Evening Drink
Sip Me Baby One More Time
One of the easiest cocktails to make is the Mint Mojito, and it’s so good and refreshing. The combination of fragrant mint, tangy lime, and fizzy soda is the perfect drink after a long day (Love & Lemon). The ingredients you’ll need:- Fresh mint
- White rum (good ol’ Bacardi)
- Lime – freshly squeezed lime juice
- Simple syrup
- Club soda or sparkling water
- Ice
(Lu, Mint Mojito)
Now that you have all your ingredients, you can start making it from head to Moji-toes ☺ Get it? Here’s what you’ll need to do:- Muddle the Mint. Grab your mint, place it in the bottom of the cocktail shaker, and use a muddler (or any utensil) to press it until it becomes aromatic.
Use about 8 leaves of fresh mint. - Shake. Add rum, lime, simple syrup, and a handful of ice to the shaker, and shake it with passion until the ingredients are completely combined.
Start with 1 shot glass of rum, ½ a lime, and 1 tablespoon of simple syrup. - Strain. Strain your mix over a glass filled with ice. Top your glass with soda water, and garnish with lime slices and fresh mint.
- Taste & Adjust. The beauty of making your own drink at home is that you get to adjust and customize it however you like it. So have fun and find your perfect balance.
Low-sugar, Low-calorie Cocktails
Cocktails can sometimes be sugar and calorie bombs. Let’s explore some low-sugar options that keep things light.- Lemon Ginger Vodka Seltzer
- Cranberry Pineapple Rum
- Sparking Soju
- Gin & Tonic
You can probably see the theme here. Choose a choice of alcohol and spice it up with a low-calorie juice or seltzer. The choices are endless, and you’ll always have a good time.
Mocktails for the Vibe
For those who don’t drink, or for those who just want the ritual without the alcohol – mocktails are for you. Here are some flavorful mocktails that offer all the relaxation of a cocktail without the booze:- Virgin Mojito
- Virgin Piña Colada
- Virgin Shirley Temple
You’re probably craving a drink right now. Whether it’s the morning coffee or the evening cocktail, understanding the science behind can transform your routine. By syncing your caffeine intake with your cortisol rhythms and timing your evening drink to ensure your sleep quality, you can enjoy both beverages without the downsides. Choose your sips wisely!
Works Cited
Cimo, Amy. Beyond the Morning Cup of Joe: Exploring 8 Alternatives to Coffee. 30 January 2024.
Cleveland Clinic. When Is the Best Time To Drink Coffee? 17 November 2023.
Ebrahim, Irshaad O. "Alcohol and Sleep I: Effects on Normal Sleep." Alcohol Clin Exp Res (2013): pp 539-549.
Hackensack Meridian Health. Here’s How Alcohol Affects Your Sleep. 14 June 2023.
Love & Lemon. Mojito Recipe. n.d. 2024.
Lu, Erica. Cappuccino & Matcha. Vancouver.
Lu, Erica. Cocktails at Ardor. West Hollywood.
Lu, Erica. Mint Mojito. New York City.
Starbucks. Iced Shaken Espresso.
Black coffee is probably not for everyone. Add your milk of choice: cream, milk, milk substitute, or half-and-half. Enhance and sweeten your morning brew with healthy add-ins:
Coffee Alternatives
Maybe coffee isn’t your thing, or you’re looking to mix things up. Here are some alternatives:
- Soothing Herbal Teas: chamomile, peppermint, ginger…
- Antioxidant-rich Green Tea
- Super Trendy Matcha
- Fruit & Vegetable Smoothies
- Turmeric-infused Golden Milk (Cimo)
The Ultimate Evening Drink
Sip Me Baby One More Time
One of the easiest cocktails to make is the Mint Mojito, and it’s so good and refreshing. The combination of fragrant mint, tangy lime, and fizzy soda is the perfect drink after a long day (Love & Lemon). The ingredients you’ll need:- Fresh mint
- White rum (good ol’ Bacardi)
- Lime – freshly squeezed lime juice
- Simple syrup
- Club soda or sparkling water
- Ice
(Lu, Mint Mojito)
Now that you have all your ingredients, you can start making it from head to Moji-toes ☺ Get it? Here’s what you’ll need to do:- Muddle the Mint. Grab your mint, place it in the bottom of the cocktail shaker, and use a muddler (or any utensil) to press it until it becomes aromatic.
Use about 8 leaves of fresh mint. - Shake. Add rum, lime, simple syrup, and a handful of ice to the shaker, and shake it with passion until the ingredients are completely combined.
Start with 1 shot glass of rum, ½ a lime, and 1 tablespoon of simple syrup. - Strain. Strain your mix over a glass filled with ice. Top your glass with soda water, and garnish with lime slices and fresh mint.
- Taste & Adjust. The beauty of making your own drink at home is that you get to adjust and customize it however you like it. So have fun and find your perfect balance.
Low-sugar, Low-calorie Cocktails
Cocktails can sometimes be sugar and calorie bombs. Let’s explore some low-sugar options that keep things light.- Lemon Ginger Vodka Seltzer
- Cranberry Pineapple Rum
- Sparking Soju
- Gin & Tonic
You can probably see the theme here. Choose a choice of alcohol and spice it up with a low-calorie juice or seltzer. The choices are endless, and you’ll always have a good time.
Mocktails for the Vibe
For those who don’t drink, or for those who just want the ritual without the alcohol – mocktails are for you. Here are some flavorful mocktails that offer all the relaxation of a cocktail without the booze:- Virgin Mojito
- Virgin Piña Colada
- Virgin Shirley Temple
You’re probably craving a drink right now. Whether it’s the morning coffee or the evening cocktail, understanding the science behind can transform your routine. By syncing your caffeine intake with your cortisol rhythms and timing your evening drink to ensure your sleep quality, you can enjoy both beverages without the downsides. Choose your sips wisely!
Works Cited
Cimo, Amy. Beyond the Morning Cup of Joe: Exploring 8 Alternatives to Coffee. 30 January 2024.
Cleveland Clinic. When Is the Best Time To Drink Coffee? 17 November 2023.
Ebrahim, Irshaad O. "Alcohol and Sleep I: Effects on Normal Sleep." Alcohol Clin Exp Res (2013): pp 539-549.
Hackensack Meridian Health. Here’s How Alcohol Affects Your Sleep. 14 June 2023.
Love & Lemon. Mojito Recipe. n.d. 2024.
Lu, Erica. Cappuccino & Matcha. Vancouver.
Lu, Erica. Cocktails at Ardor. West Hollywood.
Lu, Erica. Mint Mojito. New York City.
Starbucks. Iced Shaken Espresso.
Now that you have all your ingredients, you can start making it from head to Moji-toes ☺ Get it? Here’s what you’ll need to do:
- Muddle the Mint. Grab your mint, place it in the bottom of the cocktail shaker, and use a muddler (or any utensil) to press it until it becomes aromatic.
Use about 8 leaves of fresh mint. - Shake. Add rum, lime, simple syrup, and a handful of ice to the shaker, and shake it with passion until the ingredients are completely combined.
Start with 1 shot glass of rum, ½ a lime, and 1 tablespoon of simple syrup. - Strain. Strain your mix over a glass filled with ice. Top your glass with soda water, and garnish with lime slices and fresh mint.
- Taste & Adjust. The beauty of making your own drink at home is that you get to adjust and customize it however you like it. So have fun and find your perfect balance.
Cocktails can sometimes be sugar and calorie bombs. Let’s explore some low-sugar options that keep things light.
- Lemon Ginger Vodka Seltzer
- Cranberry Pineapple Rum
- Sparking Soju
- Gin & Tonic
You can probably see the theme here. Choose a choice of alcohol and spice it up with a low-calorie juice or seltzer. The choices are endless, and you’ll always have a good time.
Mocktails for the Vibe
For those who don’t drink, or for those who just want the ritual without the alcohol – mocktails are for you. Here are some flavorful mocktails that offer all the relaxation of a cocktail without the booze:
- Virgin Mojito
- Virgin Piña Colada
- Virgin Shirley Temple
You’re probably craving a drink right now. Whether it’s the morning coffee or the evening cocktail, understanding the science behind can transform your routine. By syncing your caffeine intake with your cortisol rhythms and timing your evening drink to ensure your sleep quality, you can enjoy both beverages without the downsides. Choose your sips wisely!
Works Cited
Cimo, Amy. Beyond the Morning Cup of Joe: Exploring 8 Alternatives to Coffee. 30 January 2024.
Cleveland Clinic. When Is the Best Time To Drink Coffee? 17 November 2023.
Ebrahim, Irshaad O. "Alcohol and Sleep I: Effects on Normal Sleep." Alcohol Clin Exp Res (2013): pp 539-549.
Hackensack Meridian Health. Here’s How Alcohol Affects Your Sleep. 14 June 2023.
Love & Lemon. Mojito Recipe. n.d. 2024.
Lu, Erica. Cappuccino & Matcha. Vancouver.
Lu, Erica. Cocktails at Ardor. West Hollywood.
Lu, Erica. Mint Mojito. New York City.
Starbucks. Iced Shaken Espresso.
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