Why Delaying Your Morning Coffee by 90 Minutes Can Boost Energy, Improve Digestion, Stabilise Blood Sugar, and Support Better Sleep

For many of us, mornings start with coffee. It’s comforting, familiar, and feels like the only way to start the day. But did you know drinking coffee too soon – especially on an empty stomach – can work against you?

Research shows that delaying coffee by 90 minutes can:

• Prevent energy crashes and better align with your natural cortisol rhythm.
• Improve digestion and reduce stomach discomfort.
• Stabilise blood sugar and support metabolic health.
• Even improve sleep quality by preventing cortisol dysregulation.

Anytime is a great opportunity to test this simple tweak – whether your mornings are slower during the holidays or you’re looking to improve your daily routine. Here’s the science behind coffee timing, its connection to cortisol, digestion, and blood sugar, and practical steps to make it work for you.

The Science Behind Coffee, Cortisol, and Stress

Your body naturally wakes up with cortisol, a hormone that peaks 30 – 45 minutes after waking. Drinking coffee during this natural peak overstimulates cortisol production, which can lead to:

• Increased stress sensitivity.
• Energy crashes later in the day.

The facts:

1. Cortisol and Hypoglycemia Cycle: Coffee elevates cortisol, reducing insulin sensitivity and impairing blood sugar regulation – particularly when consumed on an empty stomach (Nichols & Mello, 2024).
2. Adrenal Dysregulation: Over time, caffeine overstimulation during cortisol peaks can disrupt the hypothalamic-pituitary-adrenal (HPA) axis, leading to adrenal fatigue and stress sensitivity (Lindemann, 2023).
3. Aligning Coffee With Cortisol Rhythms: Research shows that delaying coffee by 1 – 2 hours allows cortisol levels to stabilize, helping you avoid overstimulation (Glosz, 2024).

Coffee and Blood Sugar Management

Drinking coffee first thing in the morning can significantly impact glucose metabolism:

1. Acute Effects on Blood Glucose: Coffee elevates cortisol, which reduces insulin sensitivity, impairing blood sugar regulation (Yusni & Yusuf, 2022).
2. Post-Meal Glucose Spikes: Studies reveal that consuming coffee before breakfast increases post-meal glucose levels because caffeine inhibits glucose uptake in tissues (Robertson, 2016).
3. Improved Blood Sugar Response: Delaying coffee until after breakfast helps buffer its impact on glucose metabolism and insulin sensitivity (Wachamo, 2017).

Coffee and Digestive Health

Drinking coffee on an empty stomach can irritate your digestive system:

1. Gastric Acid Production: Coffee stimulates stomach acid secretion, which can exacerbate acid reflux and heartburn as well as promote bloating, nausea and gastrointestinal discomfort (Wachamo, 2017).
2. Premature Gastric Motility: Coffee accelerates stomach emptying, leading to nausea and cramps if consumed without food (McMullen, 2022).
3. Coffee and GERD: For those with GERD, black coffee worsens symptoms, whereas milk or food can buffer its acidic effects (Dewi & Tenggara, 2024).

Coffee and Sleep Disruption

Caffeine’s impact isn’t limited to mornings – it can also disrupt your sleep quality:

1. Caffeine and Sleep Quality: Caffeine has a half-life of 4 – 6 hours, meaning it lingers in your system and delays melatonin release. Drinking excessive caffeine, or coffee too early in the morning, can heighten the stress response which elevates cortisol which can indirectly affect sleep quality. It can also contribute to fragmented and restless sleep (Nehlig, 2022).
2. Circadian Rhythm Disruption: Consuming coffee during the natural morning cortisol spike can further dysregulate the circadian rhythm, leading to poorer-quality sleep later in the day (Tufail, 2024).
3. REM Sleep and Coffee Timing: Excessive coffee intake, particularly when caffeine is not efficiently metabolized, can shorten REM sleep duration, impacting cognitive recovery and emotional regulation.
4. Hormonal Stress Response: Drinking coffee on an empty stomach stimulates cortisol and the HPA axis, making it harder for your body to “switch off” later in the day, worsening overall sleep quality (Nehlig, 2022).

The Benefits of Delaying Coffee by 90 Minutes

Delaying coffee intake allows your body’s natural processes to work first, delivering significant benefits:

1. Stable Energy Levels: Aligns caffeine with your natural cortisol dip, reducing afternoon crashes.
2. Improved Digestive Comfort: Food buffers coffee’s acidic effects, reducing acid reflux and bloating.
3. Better Blood Sugar Control: Delayed coffee supports glucose metabolism and reduces post-meal spikes.
4. Lower Stress and Cortisol: Prevents overstimulation of the HPA axis, reducing long-term stress sensitivity.
5. Improved Sleep Quality: Aligning caffeine timing with circadian rhythms supports melatonin release and better sleep.

How to Delay Coffee Without Feeling Miserable

Small, practical tweaks make this habit easy to implement:

1. Drink a glass of water first. Hydrate to help your body wake up naturally. Dehydration can mimic fatigue.
2. Have a balanced breakfast. Focus on protein-rich foods (like eggs or Greek yogurt) paired with whole grains or fruit to support digestion and stabilise blood sugar. Then, enjoy your coffee.
3. Get some sunlight. Natural light helps regulate your circadian rhythm and boosts energy.
4. Move your body. Gentle stretching or a short walk can further wake you up naturally.
5. Start small. If 90 minutes feels like too much, start with 15 – 30 minutes, then gradually work up.

Some Strategies to Get Started

Pick a time when you can slow down your mornings – a long weekend or holidays. Without the usual rush of school or work, it’s easier to experiment with new habits like delaying coffee.

How to make it work:

• Set a timer. Wait 90 minutes before having your coffee. Use this time for breakfast, a walk, or read the news.
• Plan ahead. Have a nutritious breakfast ready to go so coffee naturally becomes part of your morning after food.
• Be kind to yourself. If you can’t do it every day, aim for most mornings and see how you feel.

Overcoming “I Need Coffee Now” Moments

If waiting feels impossible:

1. Swap coffee for lemon water or herbal tea. Lemon water supports hydration and digestion without stimulating stomach acid like coffee does.
2. Focus on breakfast first. Eat a meal before coffee. Many people find they don’t need coffee immediately after rehydrating and eating.
3. Gradually shift the timing. Start with just a 15–30 minute delay, then build up to 90 minutes. Small wins matter.

Why Coffee Timing Matters

Drinking coffee before food first thing in the morning can:

• Exacerbate cortisol spikes, leading to energy crashes and stress sensitivity.
• Disrupt digestion, causing acid reflux, nausea, and bloating.
• Worsen blood sugar regulation, increasing post-meal glucose spikes.
• Disrupt sleep quality and circadian rhythms, indirectly affecting long-term health.

Recommendations:

• Delay coffee intake by 90 minutes after waking to align with your cortisol rhythm.
• Eat a balanced meal first to buffer caffeine’s effects on digestion and blood sugar.
• Limit excessive caffeine intake (>400 mg/day) to protect sleep quality.

Delaying your morning coffee might feel like a small tweak, but the benefits are profound: sustained energy, better digestion, improved sleep, and more stable blood sugar. The holiday season is the perfect time to try it out. Give it a go—your body (and stomach) will thank you.

Have you ever tried waiting to drink your coffee? Start small this holiday season and let me know how it works for you!

References

Ashour, D. H. (2019). The relationship between coffee consumption and glucose management. D’Youville College ProQuest Dissertations & Theses,  2019. 13860294.

BaHammam, A., & Pirzada, A. (2023). Circadian rhythms and hormonal dysregulation. MDPI Clocks & Sleep. https://doi.org/10.3390/clockssleep5010005

Arsanti, N. M., Dewi, R., Tenggara, R., & Rensa, A. (2024). The Effects Between Black Coffee and Mixed Coffee Consumption Towards Gastroesophageal Reflux Disease (GERD) Symptoms [Review of The Effects Between Black Coffee and Mixed Coffee Consumption Towards Gastroesophageal Reflux Disease (GERD) Symptoms]. The Indonesian Journal of Gastroenterology, Hepatology and Digestive Endoscopy, 25(2), 288–294. https://doi.org/10.24871/2522024288

Glosz, C. (2024). Should You Delay Caffeine Intake in the Morning? The Nutrition Insider. https://thenutritioninsider.com/health-nutrition/delaying-caffeine-intake/

Lindemann, B. (2023). Adrenal fatigue and IBS, the Hidden Connection. Bella Lindemann. https://bellalindemann.com/blog/adrenal-fatigue-ibs

McMullen, M. (2022). Popular Beverages Stimulate Oropharyngeal and Gut Receptors Eliciting Modulation of the Upper Digestive Processes. Medical Research Archives, 10(12). https://doi.org/10.18103/mra.v10i12.3418

Nehlig, A. (2022). Effects of Coffee on the Gastro-Intestinal Tract: A Narrative Review and Literature Update. Nutrients, 14(2), 399. https://doi.org/10.3390/nu14020399

Nichols, M., & Mello, a. (2017). Medicine with Heart. Cortisol and Hypoglycemia: A vicious cycle. (2017, June 8). Medicine with Heart. https://medicinewithheart.com/cortisol-and-hypoglycemia-vicious-cycle/

Robertson, Tracey & Clifford, Michael & Penson, Simon & Chope, Gemma & Robertson, M D. (2015). The acute effects of coffee on glucose metabolism. Proceedings of the Nutrition Society. 74. https://doi.org/10.1017/S0029665115000944

Tufail, A. (2024). Coffee and Adenosine: The Science Behind Optimal Timing for Your Morning Brew. Wyattandfreunde. https://wyattandfreunde.com.au/blogs/news/coffee-and-adenosine-the-science-behind-optimal-timing-for-your-morning-brew

Wachamo HL (2017) Review on Health Benefit and Risk of Coffee Consumption. Med Aromat Plants 6: 301. https://doi.org/10.4172/2167-0412.1000301

Yusni Y, Yusuf H (2022) The acute effects of coffee consumption on blood glucose and it’s relationship with serum cortisol and insulin in females. Pharmacia 69(3): 903-910. https://doi.org/10.3897/pharmacia.69.e85397