Every morning, millions of people do exactly the same thing: get up, turn on the coffee maker, and drink the first coffee almost without thinking. It’s one of those rituals that feel sacrosanct.
But what if that habit is making coffee less effective?
It’s not about quitting it. In fact, coffee remains one of the most studied beverages, and when consumed in moderation, it is associated with numerous health benefits. The issue is when we drink the first cup.
Your body already has its own wake-up alarm
As soon as you open your eyes, the body starts to activate on its own. In the first 30 to 60 minutes, cortisol naturally rises—a hormone that helps us transition from sleep to alertness.
This process, known as the cortisol awakening response, is well documented by science and part of the body’s normal functioning.
That is why some researchers believe that having coffee right after waking up can make the caffeine effect less perceptible, since the body is already fully activated.
So, when is it best to drink it?
The recommendation most repeatedly echoed by specialists is to wait 60 to 90 minutes before brewing the first cup.
There is no study stating that it is mandatory to wait exactly that long, but the idea has a logical basis: when the cortisol peak begins to decline, caffeine can provide a more noticeable stimulus.
A study published in the journal Psychosomatic Medicine also found that caffeine can raise cortisol levels, especially in people who are not used to consuming it, which helps explain why some people notice more nervousness when they drink coffee too early.
Is it worth trying?
It depends on the person, but it’s such a simple change that it’s worth giving it a try.
If you’re sensitive to caffeine, delaying the first coffee could help you feel a more steady energy in the morning and reduce the need for a second cup a few hours later.
In the meantime, staying hydrated, getting some natural light, or enjoying a calm breakfast should suffice.
Because the problem has never been the coffee. Sometimes, the only change needed is to wait a little before enjoying that first cup.
