For millions of people, the first cup of coffee comes before they’re even fully awake. It’s an automatic habit: alarm, stretch, brew, sip. But that early caffeine hit might be working against your body.

Sleep expert Leah Kaylor says drinking coffee right after waking could throw off your natural energy rhythm. Her advice is to wait. Here, we’ll explain why timing is important, how caffeine interacts with cortisol, what the science says, and what you can do instead to feel more awake, without crashing later. Let’s start.

Your first cup of coffee shouldn’t be right after waking up

When you wake up, your body naturally produces a surge of cortisol. This hormone helps you feel alert, focused, and ready to start the day. According to Kaylor, this peak hits about 30 to 45 minutes after opening your eyes, and coffee may interfere with it.

Kaylor compares early coffee to hitting the gas on a running car. You’re adding fuel to a system that’s already firing. Instead of boosting energy, you may overload it. The result can be a short burst of focus followed by a drop in energy once both the cortisol and caffeine wear off.

Neuroscientist Jamey Maniscalco points out that drinking coffee during your natural cortisol peak can also reduce caffeine’s long-term effect. Your body’s already running its own internal “espresso”, so adding more stimulation becomes redundant, or worse, counterproductive. It can make you jittery early on, then tired by midmorning.

Caffeine also has a half-life of about six hours. That means if you drink it too early and then again too late, it stacks up. The more your system stays stimulated, the more it can disrupt your circadian rhythm, affecting both your afternoon focus and your sleep later that night.

The issue isn’t caffeine itself. It’s timing. Experts agree that waiting 90 to 120 minutes after waking allows your cortisol to rise and fall naturally. Then, when you do have coffee, it works more effectively, without interfering with your body’s rhythm.

What to do instead of reaching for coffee first

If you’re used to having coffee right away, waiting might sound tough, but there are better ways to support your energy early in the day without relying on caffeine.

Drink water. Dehydration can make you feel sluggish. A glass of water right after waking helps your metabolism and circulation get moving.
Get sunlight. Natural light helps regulate melatonin and boosts morning alertness. Step outside or open the curtains as soon as you can.
Eat a light breakfast. A small meal with protein and healthy fats—like eggs or yogurt—can support your energy without spiking blood sugar.
Move a little. Stretching, walking, or even a few minutes of gentle exercise can improve circulation and help you shake off sleep inertia.
Try a non-caffeinated drink. Matcha, golden milk, hot cocoa, and herbal infusions can offer a soothing ritual as well as healthy benefits without overstimulating your system. Save your coffee for midmorning, when your body can benefit from it.

Making a small shift in when you drink coffee can lead to steadier energy and better focus throughout the day. You don’t have to give coffee up. It’s about letting your body do its job first, then letting caffeine do the rest.