Why you should avoid coffee first thing in the morning, according to doctor

If you're a steadfast believer of having a cup of coffee as soon as you open your eyes, and perhaps even more inclined to indulge in this habit today on National Espresso Day (November 23).

But it's worth paying heed to expert advice that suggests grabbing a cup of joe first thing might not be the most effective way to energise yourself. Many can't imagine a morning without their caffeine fix; however, sleep experts are indicating that our regular routine may not provide the burst of energy we anticipate.

Dr. Deborah Lee has previously shared insights with The Mirror, stating: "When you wake up, your stress hormone cortisol level is at its peak, which is a hormone that enhances alertness and focus, as well as regulating your metabolism and immune system response."

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She continued: "Elevated levels or cortisol may impact your immune system, and if they're already at its peak when waking up, drinking coffee as soon as your eyes open may do more harm than good, and may even make you immune to caffeine over a long period of time."

This thought is echoed by 'fitness coach for entrepreneurs' Dan Go, who recently tweeted: "An underrated cheat code for better health is drinking water before drinking coffee first thing in the morning. Your body doesn't need caffeine upon waking. It needs hydration."

Fitness coach Ashley Richmond took to Twitter/X with some energising advice, stating: "90% of improving your energy levels is really just: hydrating with remineralised water, avoiding coffee first thing in the morning, getting at least 2 hours of daylight exposure. The little stuff that makes all the difference."

Dr. Lee, collaborating with Get Laid Beds, recommends delaying that first cup of coffee until at least 45 minutes after waking up for an optimal energy boost. She clarified the science behind this timing, saying: "The cortisol hormone follows a rhythm specific to your own sleeping cycle. They peak within half an hour to forty-five minutes of waking up, and then slowly will decline throughout the day, explaining why you may peak in the morning, and get more tired at night."

For those who love their caffeine kick, Dr. Lee has some sage advice: "Taking into account your own rhythm, the best time to have your caffeine fix would be, at the earliest, 45-minutes after waking up, when your cortisol rhythm starts to dip."

She also pinpointed the ideal time for the first caffeinated beverage of the day, suggesting: "The best time to drink coffee would typically be to drink mid-to-late morning when your cortisol is a lot lower and you can start to feel that energy slump, but of course not too late in the afternoon as it could affect your sleep."

For early risers waking up at around 7am, Dr Lee advises delaying that initial caffeine hit until around 10am to midday in order to reap the most benefits. She cautions against the consumption of caffeine too near to bedtime, suggesting a cutoff time of "at least six hours" before hitting the pillow.

"However, this is different for different people, and only you know your own caffeine tolerance."

In a bid to secure a restful night's sleep, Dr Lee recommends steering clear of all forms of caffeine post-3pm, which includes your daily cuppas, fizzy drinks, energy boosters, and even tea types that are typically seen as caffeine-free. For those desiring something warm to drink in the evening, she proposes herbal teas or decaf options as cosy alternatives that won’t meddle with sleep.