If the first thing you do when you roll out of bed is pop on the Nespresso machine, it might be worth a slight rejig to your morning routine — that is, if you want to maximise the benefits of your AM caffeine fix.
Coffee helps us feel more alert by blocking the effects of adenosine — the neurotransmitter responsible for making us feel relaxed and sleepy, allowing stimulating chemicals like dopamine to take centre stage. For regular coffee drinkers (that’s a whopping 52% of us by the way), that first cup can feel like a much-needed kickstart, boosting energy and focus to tackle the day head on, but according to a new viral trend, there could be a simple trick that could upgrade your morning cuppa. Social media wellness influencers are claiming that waiting 90 minutes before having your first coffee is the secret to boosting energy, sharpening focus and could even help you get a better night’s sleep.
Why is 90 the magic number?
The 90-minute guideline centres around the circadian rhythm, aka the body’s in-built 24-hour clock that regulates when you feel awake, alert and sleepy. Around 30-45 minutes after waking, your body naturally releases a surge of cortisol, the hormone that helps you feel energised and ready to start the day. While cortisol is often labelled the ‘stress hormone’, it isn’t inherently bad, in fact, it plays a crucial role in helping you wake up and feel focused.
The theory is that drinking coffee immediately upon waking means you’re layering caffeine on top of this natural cortisol peak. Over time, this could make caffeine feel less effective, potentially leading to a greater reliance in order to achieve the same level of alertness, along with that all-too-familiar mid-morning slump. By waiting 90 minutes, you allow cortisol levels to naturally taper off, which, according to advocates, may enhance the effects of your coffee when you do take that first sip. While the 90-minute rule isn’t gospel, (and the research isn’t definitive), from my perspective as a nutritionist, there is some truth to the idea that aligning coffee with your body’s natural rhythm could make your morning boost feel more effective.
@steven Your morning coffee might be working against you Dr Michael Breus explains that after a full night of sleep you can lose close to a litre of water through breathing alone, meaning you wake up dehydrated. Because caffeine is a diuretic, he does not recommend making coffee your first drink. He suggests waiting about 90 minutes before having caffeine, since your body is already running on high levels of adrenaline and cortisol when you wake. Did you know this? #podcast #sleep #health
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That said, if you want to give the trend a go you don’t need to time your coffee to the minute. A flexible approach is probably more practical, and as with most things, how you have your coffee is very individual, so experiment and see what leaves you feeling most energised and focused. And if you’re looking for more ways to upgrade your morning coffee ritual, there are plenty more habits worth trying.
Hydrate first
Even mild dehydration — as little as 1% of your body weight can affect alertness and concentration levels, because our cells rely on adequate water in order to function properly. After a night’s sleep, your body is naturally dehydrated, so starting your morning with a tall glass of water before your coffee can help to switch your brain and reduce the likelihood of any ill effects of coffee such as caffeine jitters.
Soak up some morning sunshine
Now that mornings are getting lighter, it’s the perfect time to move your cuppa away from the kitchen table and sit by a window. Natural sunlight helps regulate your circadian rhythm, signalling to your brain that it’s time to wake up so you feel more alert in the morning and can wind down more easily at night.
Combine coffee with breakfast
It’s through that for around 15 percent of people, chugging back coffee on an empty stomach can increase acidity. This happens because caffeine relaxes the muscles at the base of the oesophagus and the top of the stomach, which can raise the risk of acid reflux. If you do suffer with coffee-induced acid reflux, one way to offset this is to pair your first coffee with breakfast.
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A protein-rich meal, such as Greek yoghurt with fruit and nuts, can help stabilise blood sugar levels, which additionally reduces the likelihood of energy crashes later in the morning. And if you’re practicing intermittent fasting, you could have your coffee alongside your first meal rather than on an empty stomach to minimise any gut discomfort and maintain steady energy.
Switch to decaf by mid-afternoon
As with most things in life, you can have too much of a good thing. Around two to three cups of coffee a day (with four as an upper limit) is generally considered moderate intake and may even support gut health, thanks to the plant compounds that help nourish the microbiome. Drink more than that, however, and the downsides of excess caffeine can start to creep in from jitters and anxiety to disrupted sleep.
Caffeine can linger in your system for around six hours (and sometimes longer), meaning that a late-afternoon coffee could still be affecting you at bedtime. With that in mind, aim to cut off caffeine by mid-afternoon and switch to decaf or herbal teas instead, so you can wind down more easily and set yourself up for better sleep later on.
