Fix your coffee routine now—doctor reveals what to avoid

For many of us, the day doesn’t begin until we’ve had that first glorious cup of coffee. It’s a ritual as sacred as the sunrise—the comforting aroma, the warmth in your hands, the promise of energy and focus. 

But what if we told you that your beloved morning brew might harm you more than it’s good? You could make a huge coffee mistake daily, and it’s all about timing. 

Let’s explore the science (and a bit of myth-busting) behind when you should enjoy your daily cuppa and how a simple tweak could transform your energy, mood, and even your sleep.

Picture this: you wake up, shuffle to the kitchen, and pour yourself a steaming mug of coffee before you’ve even correctly opened your eyes. Sound familiar? You’re not alone—it’s a morning ritual for millions of Australians. 

However, according to Dr Zac Turner, a leading preventive health and wellness expert, this habit could sabotage one’s energy levels for the rest of the day.

Here’s why: your body is already equipped with its natural ‘wake-up juice’—cortisol hormone. 

About half an hour before you wake up, your cortisol levels start to rise, peaking just as you get out of bed. This hormone is designed to help you feel alert and ready to face the day.

You’re doubling on stimulants when you drink coffee during this cortisol surge. 

While that might sound like a recipe for superhuman productivity, it can lead to increased anxiety, jitteriness, and—over time—a higher tolerance to caffeine. 

That means you’ll need more and more coffee to get the same effect, and you might feel flat and foggy by mid-morning.

Ever wondered why you hit a wall around 10 am, even after your morning coffee? It’s not just bad luck—it’s biology. 

When you drink coffee too early, there’s not much adenosine (the chemical that makes you sleepy) in your system for the caffeine to block. So, when the caffeine wears off, you’re left with a sudden drop in energy—the dreaded mid-morning slump.

The golden window

So, what’s the solution? Dr Turner recommends waiting 60 to 90 minutes after waking before having your first cup. 

By this time, your cortisol levels have started to decline, and adenosine is beginning to build up. This is when caffeine can work its magic, blocking the sleepiness and giving you a genuine boost in alertness and focus.

Try it for a week: hold off on your coffee until after you’ve been up for an hour or so. You might be surprised at how much more stable your energy feels throughout the morning—and how much more you enjoy that first sip.

If you’re one of those rare birds who hit the gym at sunrise, you might wonder if you’re doomed to a caffeine-free workout. 

Good news: Caffeine before exercise can enhance performance, boost endurance and motivation.

Remember, less is more—even half a cup can do the trick. And if you didn’t sleep well, consider skipping the pre-workout coffee to avoid a post-gym crash.

Another tip that could make a difference is to stop drinking coffee after 2 pm. Caffeine has a half-life of about six hours, which means that a 3 pm flat white could still be buzzing around your system at bedtime, making it harder to fall (and stay) asleep. 

The bottom line? Coffee can be an excellent tool for boosting focus, mood, and even physical performance—but only if you use it wisely. 

By syncing your coffee habit with your body’s natural rhythms, you can avoid the crashes, jitters, and sleepless nights from mistimed caffeine.

Have you tried changing the timing of your coffee? Did it affect your energy or sleep? Do you have your own coffee rituals and tips to share? Let us know in the comments below.

Also read: Are you making this huge coffee-ordering mistake? Baristas say most people do