We all know this morning ritual: the eyes are not yet open, thoughts are not gathered, but the hand is already reaching for the coffee machine. However, as science continues to study the effects of coffee on the body after waking up, it becomes clearer that morning coffee is not the best ally. It’s not necessary to give it up forever, but reconsidering the timing and ritual is an idea that your nervous system will definitely appreciate. Nutritionist Elena Mukhina discussed the reasons why morning coffee should be canceled and what to replace it with without losing pleasure.
Cortisol and Coffee — Incompatible Pair
In the morning, the body raises cortisol levels on its own to help you wake up and feel alert. Adding caffeine to an already high cortisol level makes the spike even sharper. “This leads to jitters, anxiety, and a feeling of nervousness. Over time, this destabilizes the nervous system and reduces natural alertness. It’s much better to let the body wake up on its own for an hour — and then add coffee if desired,” says the nutrition expert.
Coffee on an Empty Stomach Worsens Digestion
Caffeine stimulates the production of gastric juice. If the stomach is empty, the acid begins to irritate the mucosa, leading to heartburn, bloating, and a feeling of heaviness throughout the day. This is especially true for people with gastrointestinal issues — their reaction is more pronounced. It’s better to drink water first and have a light snack, moving coffee closer to the second breakfast.
Morning Coffee Increases Dependence and Reduces Its Effect
When the body wakes up on coffee rather than on its own, it stops perceiving caffeine as a stimulant. “A larger dose becomes necessary, then more. And the alertness it provides becomes weaker. If you move coffee to late morning or even lunch, receptor sensitivity gradually restores. And that divine first cup will bring joy again,” emphasizes the doctor.
Coffee Can Worsen Sleep Quality — Even in the Morning
Caffeine takes longer to clear than it seems: for most people, a significant portion of the consumed dose remains in the blood after 8-10 hours. If you drink a large latte in the morning and a couple more cups during the day, the cumulative effect catches up by evening. This leads to shallow sleep, awakenings during the night, and difficulty falling asleep on time. Reducing the number of cups can genuinely improve nighttime rest.
Morning Coffee Increases Sugar Spikes and Appetite
Caffeine raises adrenaline levels, which in turn raises blood sugar levels. The result: a sharp energy spike followed by an equally sharp drop. This triggers cravings for sweets, impulsive snacking, and a feeling of exhaustion by midday. This is especially noticeable in women — their hormonal response is stronger. Stability returns when coffee does not start the day but becomes a pleasant addition to it.
What to Replace Morning Coffee With
— Warm water with lemon or just warm water — kickstarts digestion, gently wakes the body without causing cortisol spikes.
— Unsweetened matcha. Contains L-theanine, which smooths the effects of caffeine. Provides alertness without nervousness.
— “Golden milk” (turmeric and plant-based milk) — offers antioxidants, gentle energy, and immune support.
— Chicory — has a coffee-like flavor but contains no caffeine and improves the microbiome.
— Ginger tea or water with ginger — known for enhancing circulation, and also provides a light alertness and pleasant warmth for the body.
