For many of us, mornings don’t truly start until the kettle’s boiled and the comforting smell of coffee fills the kitchen.
That first sip feels like a ritual – a reward for simply getting out of bed. But here’s the catch: pouring a cup the minute you wake up might not be doing your body the favours you think it is.
Read more: 7 Tips for brewing a better cup of coffee
The coffee conundrum
Coffee is hardly the enemy. In fact, it’s packed with perks – sharper focus, better mood, even a little boost to memory. The trick isn’t whether you should drink it, but when.
Our bodies naturally release cortisol, a hormone that helps regulate energy, blood sugar, and alertness. Cortisol peaks in the early morning as part of your body’s natural “wake-up call.” When you add caffeine on top of that peak, it can overstimulate the system, making you feel jittery instead of energised. Worse, it can disrupt the natural rhythm that helps you stay calm later in the day.
Why timing matters
Think of caffeine like an amplifier. If you drink it too soon, when your body’s already in high gear, you don’t feel the true benefits. Wait a little longer, and you’ll actually notice more of that focus and clarity you’re chasing.
Here’s why holding off can make all the difference:
- Less anxiety: Cortisol plus caffeine can heighten stress and leave you feeling restless.
- Better sleep later: When your body’s rhythm is thrown off in the morning, it can ripple into the night, making it harder to wind down.
- Steadier energy: Spacing out your caffeine means avoiding the mid-morning crash that often follows an early cup.
Hydration first
There’s also the hydration factor. Coffee may feel like it’s waking you up, but after a night’s sleep, what your body truly craves is water. Dehydration can trigger headaches and fatigue – the very things we’re trying to fight with caffeine. Start with a glass (or two) of water, and then let the coffee come later.
So, when should you drink it?
The sweet spot? About 90 minutes to 2 hours after you’ve woken up. By then, cortisol levels begin to dip and caffeine can step in to give you the lift you were hoping for in the first place. If you want a second cup, the early afternoon is usually best – just be mindful of the cut-off. Anything within 6-8 hours of bedtime could keep you tossing and turning.
The good news is you don’t have to ditch your morning coffee altogether – just rethink the timing. By giving your body space to do its natural wake-up work first, you allow coffee to play its part more effectively. That means more energy when you need it, better focus throughout the day, and less of the wired-but-tired feeling that often follows an early caffeine hit.
So tomorrow morning, instead of reaching for the mug straight away, pour yourself some water, get moving, and wait just a little while. That cup of coffee will taste even better – and your body will thank you for it.
ALSO SEE: GET THE LOW DOWN ON GROUND COFFEE VS. INSTANT COFFEE
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