Why I’m Waiting 60-90 Minutes Before My Morning Coffee

Welcome to part one of my new Healthy Habits series. Each month, I’ll be focusing on one simple habit or swap I’m building to support better health — and sharing the science behind why it works.

This isn’t about perfection or extreme routines. It’s about small, realistic changes that fit into real life and actually make a difference.

My Coffee Reality

Anyone who knows me knows I love coffee.For years, the very first thing I did every morning was head downstairs and make a cup — before anything else. And all the way through late afternoon, there was almost always an iced coffee within reach.

It was constant. Rushed. Automatic.

And at some point, I realized something important:I wasn’t truly enjoying it anymore — and it wasn’t helping my energy the way it used to.

I decided to experiment with one small change.

The Habit Shift

Instead of coffee first thing, my new routine became:

Wake → hydrate → light movement or sunlight → wait at least one hour → coffee

That’s it. No cutting coffee. No rules about how much. Just waiting.

What I Noticed

Within the first couple of weeks, a few things stood out:

• More stable energy throughout the day

• Calmer, less rushed mornings

• Fewer cravings for a second or third coffee

• And surprisingly… I actually enjoyed my first cup more

  
  

The Science (In Simple Terms)

Caffeine works by blocking adenosine, a chemical in your brain that makes you feel sleepy.

When you first wake up, adenosine levels are still relatively low because your body has just rested overnight. If you drink coffee immediately, there isn’t much adenosine for caffeine to block — so the effect can feel weaker, shorter, and often leads to a crash later.

Waiting 30–60 minutes allows adenosine to build slightly.When you then have caffeine, it blocks those receptors more effectively, resulting in a cleaner, stronger boost.

There’s another key piece too: cortisol.

Cortisol is your body’s natural alertness hormone, and it naturally peaks about 30–60 minutes after waking. Drinking coffee immediately can blunt this natural process. Letting cortisol rise first — and then adding caffeine — helps support smoother, longer-lasting energy.

Why This Habit Works So Well

• Smoother all-day energy with fewer crashes

• Less caffeine dependence over time

• More satisfying coffee ritual instead of constant sipping

• Supports better sleep rhythms indirectly

  
  

For many people, this one change alone reduces the afternoon slump without needing more coffee.

Don't Just Take My Word For It:

1. Study on Caffeine and Cortisol Response

A controlled study found that caffeine increases cortisol secretion after consumption, and that habituation (regular intake) blunts this response, showing the interaction between caffeine and your body’s stress/alertness hormone.

2. Study on Adenosine, Caffeine & Sleep–Wake Regulation

A comprehensive review discusses how caffeine blocks adenosine receptors (adenosine promotes sleepiness), which reduces subjective sleepiness in many situations.

3. Study on Timing & Circadian Interaction (Narrative Review)

Reviews in sports science examine how the time of day influences caffeine’s effects on performance and physiology, suggesting circadian rhythms interact with how caffeine functions.

A Low-Risk Experiment

This isn’t a rule — it’s an experiment.

Try it for a week:

• Wake up

• Drink water

• Get some light or gentle movement

• Wait an hour

• Then enjoy your coffee

  
  

See how your energy, cravings, and mornings feel.

For me, this small shift has been surprisingly impactful — and that’s exactly the kind of habit I want to keep building this year.

Stay tuned for Healthy Habits: Part Two 🤍