Nutritionists recommend waiting two hours before your first coffee

Nutritionist Klau Gago advises delaying the first cup of coffee for about two hours after waking. She explains that the body naturally raises cortisol levels in the early morning, and adding caffeine immediately can interfere with this process, leading to energy spikes followed by crashes. By waiting, individuals can maintain steadier energy throughout the day and reduce dependence on multiple coffee servings.

Complementary tips for a calmer start include exposing yourself to natural light, drinking water before coffee, practicing brief conscious breathing, and doing light stretching. These simple adjustments can help the mind and body transition smoothly from sleep to daily activities without feeling rushed.