Delaying your morning coffee by at least two hours after waking has become a popular health trend circulating on social media. Advocates claim that waiting helps regulate cortisol the hormone that naturally boosts alertness in the morning and can prevent the dreaded afternoon energy crash.
Sounds promising, but does it really work? Curious to find out, I decided to put the theory to the test. For one full week, I held off on my usual morning cup, observing how it affected my mood, focus, and overall energy throughout the day. The results were surprising, both in ways I expected and in ways I didn’t. Here’s a detailed look at my experience and whether I’d try it again.
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What the Research Says
Currently, there’s limited high-quality research on the effects of delaying your morning coffee.
A 2024 study examined whether waiting 1.5 to 2 hours after waking could prevent the morning spike in cortisol or the infamous afternoon “crash.” The results suggest that delaying coffee doesn’t necessarily help. Cortisol levels still rise in response to caffeine, although the effect is less pronounced in people who consume around 200 mg of caffeine daily and may be minimal for those consuming 300–600 mg per day.
Importantly, the study found no evidence that caffeine alters normal cortisol patterns throughout the day. That said, adjusting the timing of your coffee is generally harmless and may come down to personal preference.
My Setup
Before sharing my experience, it helps to know my usual routine. I typically wake up around 8:30 a.m. and enjoy two shots of dark roast espresso—about 130 mg of caffeine in total. Normally, I drink my coffee within 30 minutes of waking, usually on an empty stomach.
For this experiment, I kept the same amount of caffeine but delayed my first sip until at least 10:30 a.m. This allowed me to test how pushing back my coffee affected my energy, focus, and mood throughout the morning and into the afternoon.
How I Felt
During this experiment, I didn’t notice any major changes in my energy, stress levels, or focus. That said, the first couple of hours after waking before I had my coffee felt a bit more sluggish than usual.
Normally, I experience an afternoon “crash” around 3 p.m., and delaying my coffee didn’t prevent this. I still felt that mid-afternoon dip in energy, just like on regular coffee days.
Would I Do This Again?
Honestly, no. I didn’t see any benefits from pushing back my coffee. The early-morning fatigue felt like it hurt my productivity, and the afternoon crash was still there.
That said, everyone’s body reacts differently to caffeine. Adjusting the timing of your coffee is harmless, so it’s worth experimenting to see what works best for you.
Frequently Asked Questions
What does “delaying morning coffee” mean?
It means waiting at least 1.5 to 2 hours after waking before drinking your first cup of coffee.
Why do some people delay their coffee?
The idea is that delaying caffeine can prevent a spike in cortisol the hormone that naturally boosts alertness in the morning—and possibly reduce the afternoon energy “crash.”
Does delaying coffee actually prevent the afternoon crash?
Research suggests it doesn’t. Cortisol levels and afternoon fatigue appear largely unaffected by delaying coffee intake.
Are there any risks to delaying coffee?
No significant risks exist. You might feel a bit groggy in the early morning, but it’s generally safe.
Could delaying coffee affect productivity or focus?
For some, the early-morning slump might temporarily reduce alertness or productivity, but results vary by individual.
How much caffeine is considered “moderate”?
Moderate daily intake is typically around 200–400 mg of caffeine, roughly 2–4 cups of coffee.
Should I try delaying my coffee?
It’s safe to experiment, but the benefits may be minimal. Personal preference and routine play a big role.
Conclusion
Delaying your morning coffee by an hour or two is a harmless experiment, but based on my experience and current research it doesn’t appear to offer significant benefits. I felt more tired in the early hours, and my afternoon energy dip remained unchanged. That said, everyone’s body responds differently to caffeine, so adjusting the timing of your coffee may work better for some than others. Ultimately, whether you sip immediately after waking or wait a few hours, the best approach is the one that fits your routine, supports your productivity, and keeps you feeling your best throughout the day.
