When you haven't had the best sleep and you're feeling tired, you reach for an apple When we need help waking up, many of us drink a good cup of coffee, and apples are often said to be more energizing than caffeinated beverages But is this really true? Does an apple really wake you up faster than a cup of coffee? [Rob Hobson, a nutritionist and author living in the UK, says What you get from coffee is that it stimulates the central nervous system, which is what you need to fight fatigue and boost energy levels"

But apples are not without energy-boosting properties, either Carine Patel, a UK-based nutritionist, explains, "Apples don't contain caffeine, but the sugar and fiber make them a good fuel for a slow release of energy without experiencing a sugar crash" [Let's take a closer look at which can wake you up faster: apples or coffee

Apples are an excellent source of slow-release energy because they contain fiber, fructose, and carbohydrates However, a cup of coffee is more effective than an apple in giving an immediate mental boost

"Coffee has been shown to reduce fatigue and stimulate the nervous system," says Hobson, explaining that this is because caffeine blocks a neurotransmitter in the body called adenosine Hobson says, "Coffee blocks adenosine and raises levels of other neurotransmitters in the brain that regulate energy levels, such as dopamine"

Contrary to popular belief, coffee does not actually provide energy because it has no calories (even when drunk alone) Hobson explains, "What coffee does do is increase mental alertness"

"An apple is a good source of energy because it provides calories in the form of sugar, fructose, and carbohydrates But do you get up in the morning and eat an apple or drink coffee? I know which one makes me a little more alert"

Coffee and quality sleep are not often compatible (unless you take a nap with coffee) Patel explains, "Coffee contains caffeine, and this caffeine can help reduce fatigue" Therefore, drinking coffee close to bedtime makes it harder to fall asleep

Caffeine has a half-life of 5-95 hours This means that, depending on one's sensitivity to caffeine, half of the caffeine ingested will still be in the bloodstream after that time, potentially making it more difficult to fall asleep

However, there are certain health benefits to drinking good coffee if consumed in moderation: a 2023 study suggested that coffee drinking can reduce the risk of dementia and Alzheimer's disease, and another study conducted last year showed that coffee drinking can reduce the risk of type 2 diabetes, and another study last year showed that drinking coffee can reduce the risk of developing type 2 diabetes

If coffee drinking is part of your routine, maximize the health and brain-stimulating benefits and minimize the negative effects on sleep by following these five guidelines:

Do not drink coffee (or any caffeinated drink) within eight hours before bed This is because caffeine blocks the neurotransmitter adenosine

Avoid adding sugar, syrups, or other unhealthy ingredients to your daily cup, Hobson advises He says, "Just make your coffee with a little milk, black, cold drip, or whatever you like"

Unlike apples, too much coffee can cause unpleasant side effects such as irritability and anxiety It can also cause headaches and a sudden drop in energy levels

While it is tempting to drink a hot cup of coffee as soon as you wake up, Patel advises waiting an hour and a half before drinking your morning caffeine Patel explains, "Coffee can interfere with morning cortisol and adenosine levels, so I strongly recommend drinking your first cup of coffee 90 minutes after you wake up" 'This is to avoid crashing two hours after having your morning cup of coffee'

Just because coffee helps you wake up earlier than eating an apple does not mean there is no room for both in your morning routine Patel recommends eating an apple at the start of the day (either on its own or as part of a breakfast smoothie) and drinking coffee afterward Patel says, "The best way to get the most energy from an apple and coffee is to start your day with an apple and then have coffee 90 minutes after you wake up"