Should you delay your morning coffee? Here's why it might be worth it ☕
For many of us, starting the day with a hot cup of coffee feels like second nature.
It's comforting, it’s part of the routine — and honestly, it's often the thing that makes mornings a little more bearable.
But what if I told you that delaying your morning coffee could actually boost your energy levels and help you feel more focused throughout the day?
Before you come at me with your coffee mugs, hear me out.
The science behind timing your coffee
When we first wake up, our body naturally produces a surge of cortisol, a hormone that plays a key role in regulating energy, stress, and alertness.
Cortisol levels tend to peak between 6am and 9am, thanks to our natural circadian rhythm.
Here’s the thing: drinking caffeine when cortisol is already high can blunt the caffeine's energising effects over time.
It can also mess with your body's natural production of cortisol, potentially leading to bigger energy crashes later in the day.
Research suggests that waiting until after 9am to have your first cup of coffee — once cortisol levels have started to dip — can help:
Support better cortisol balance
Improve sustained energy across the day
Enhance focus and productivity
Minimise that mid-afternoon crash
In short: it's not about giving up coffee. It’s about working with your body’s natural rhythm instead of against it.
How delaying coffee could help your sleep, too
Another bonus?
By not flooding your system with caffeine first thing, you may also help regulate your sleep patterns.
Caffeine has a half-life of around 5-6 hours, meaning it stays in your system for quite a while. If you’re loading up on coffee early (and maybe continuing into the afternoon to keep your energy up), it can make it harder to wind down at night—even if you don’t realise it’s happening.
Starting your day with water or a small meal instead, and holding off on coffee just a little longer, can set the tone for more consistent energy and better sleep.
How I approach it
Trust me, I get it. I'm a big coffee lover too. ☕
But one change I made a few years ago that’s made a noticeable difference? Water first. Always.
When I wake up, the first thing I reach for is a big glass of water.
Then, I usually have a piece of fruit to gently wake up my system before heading into a workout.
Only after that do I enjoy my coffee — and honestly, it feels even better because my body is ready for it.
It’s a small shift, but it’s made a big impact on my daily energy, focus, and even my sleep.
Want to give it a try?
If you’re chasing more consistent energy, better focus, and better sleep, why not experiment with delaying your coffee just a little?
You don’t have to overhaul your whole morning routine—sometimes, it’s the smallest tweaks that bring the biggest rewards.
Water first, coffee second. Your body will thank you.
Need extra support?
I offer 1:1 coaching to help you:
Ditch all-or-nothing thinking
Build balanced nutrition habits
Navigate social situations with confidence
Contact me via the website to learn more.
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