The morning ritual with coffee seems habitual, but science says: a cup of coffee right after waking up can harm the body. Nutritionist Elena Mukhina explains why it’s better to reconsider coffee timing and offers safe alternatives.
1. Cortisol and Coffee Are Incompatible
In the morning, cortisol levels are already high, and coffee amplifies the spike, causing jitters, anxiety, and nervousness. It’s better for the body to wake up naturally and to have coffee an hour later.
2. An Empty Stomach Suffers
Caffeine stimulates the production of gastric acid. On an empty stomach, this causes heartburn, bloating, and heaviness. It’s better to drink water and have a snack first, and then have coffee later.
3. Tolerance and Reduced Effect
Early coffee decreases receptor sensitivity, and over time, a larger dose is needed to feel alert. Consuming it later restores the effect of the "first cup."
4. Decreased Sleep Quality
Caffeine remains in the bloodstream for 8–10 hours. Even morning coffee combined with daytime cups worsens sleep, causes awakenings, and leads to shallow rest.
5. Sugar Spikes and Appetite
Caffeine raises adrenaline and blood sugar levels, causing sharp energy fluctuations, cravings for sweets, and impulsive snacking. The effect is more pronounced in women.
Alternatives to Morning Coffee
- Warm water with lemon — gently wakes you up and kickstarts digestion.
- Unsweetened matcha — energizes without nervousness and contains L-theanine.
- "Golden milk" (turmeric + plant milk) — antioxidants and gentle energy.
- Chicory — coffee flavor without caffeine, supports the microbiome.
- Ginger tea or water with ginger — improves circulation and provides a light boost.
