If your coffee machine starts up the moment your alarm goes off, you're not alone. That morning ritual can feel sacred, comforting, energising and feel somewhat essential. But here’s something most of us haven’t been told: you might get more out of your coffee if you don’t drink it first thing.
Sounds backwards, right? But hear us out.
Your Body Has Its Own Wake-Up Mechanism
There’s a hormone called cortisol, you’ve probably heard of it. It’s often painted as the “stress hormone,” but that’s only part of the picture. Cortisol also plays a key role in your circadian rhythm (aka your body clock), helping you feel alert and focused in the morning, then sleepy at night.
The interesting bit? Cortisol naturally spikes shortly after you wake up, meaning your body is already gearing up for the day without caffeine’s help. So when you sip coffee while your cortisol is already peaking, the caffeine doesn’t have the same effect and over time, it may even confuse your body clock or lead to energy crashes later in the day.
The Sweet Spot for Caffeine
If you love your coffee (and we do), try shifting the timing just slightly:
- Most people find they get a better boost by waiting about 60–90 minutes after waking, when cortisol begins to drop and energy naturally dips. That’s when your coffee can actually do its job. Providing focus, alertness, and a little spark to get through the morning.
- Planning a workout? Having coffee 30–60 minutes beforehand can help delay fatigue and support performance.
- Struggling with sleep? Caffeine can stay in your system for 6–8 hours, so if sleep is a challenge, it’s worth cutting off coffee in the afternoon, ideally before 2pm.
Is tea More Your Speed?
Tea has less caffeine than coffee, but still enough to give you a lift, especially if you’re easing off coffee or trying to reduce the jitters. Green tea, Matcha and yerba mate are good mid-morning options, and calming blends (like peppermint or chamomile) are better suited for afternoons and evenings.
If you're swapping between the coffee and tea, it's less about loyalty and more about timing.
You Don’t Have to Quit Coffee! Just Time It Better
There’s no need to ditch your flat white or give up your morning ritual. Small shifts, like waiting an hour, choosing tea in the afternoon, or skipping that third cup, can help you get more energy with fewer crashes.
At the end of the day, your body knows what it needs. Caffeine is just a tool, one that works best when used thoughtfully.
