Coffee and tea are a few of the simple pleasures of life. Many of us grab a cup first thing in the morning, which offers a cozy and warm beverage as well as a quick boost to start our day. 

But… if you’ve had a rough night’s rest, it might be best to delay your morning cup of caffeine by 90-120 minutes. It sounds counterintuitive. Yet, it could help you avoid that mid-afternoon slump. So, let’s dig into this! What’s the idea behind this?

Why Delay Your Morning Cup of Coffee or Tea?

This all comes down to a compound called adenosine. Throughout the day, adenosine builds up in the brain. In many ways, this compound is thought to help regulate sleep since the more adenosine that builds up, the more tired we feel, hence, why we feel more fatigued as the day goes on. However, during sleep, adenosine decreases. This is partially why we feel more alert in the morning (along with peak cortisol levels which causes us to wake up).

So, what does adenosine have to do with your morning cup of coffee or tea? 

Caffeine and adenosine actually bind to the same receptors in the brain. Caffeine helps promote wakefulness in many ways by blocking adenosine. The problem? If you’ve had a bad night’s sleep and your body hasn’t fully cleared adenosine, this compound doesn’t just go away. 

The caffeine will block these adenosine receptors for a brief period of time. Yet, this means the body isn’t clearing adenosine. Thus, when the caffeine wears off, adenosine binds to available receptors, and we feel more tired. This is when you might fall into that all too common afternoon crash. 

Many, then, decide to reach for another cup of tea or coffee to help them perk up. Another problem here? Having caffeine too late in the day can impact your sleep! Research even shows how caffeine about six hours before bed can lead to difficulties sleeping. So, what can you do instead?

Try This Morning Routine After a Poor Night’s Sleep

In the morning, cortisol (also known as the stress hormone) rises, and we wake up. One of the best things you can do upon awakening (and if it’s available to you) is to expose yourself to sunlight. This will actually help you wake up, as well as help regulate your circadian rhythm. 

Some individuals might find it useful to meditate, journal, or simply sit and reflect during those first few minutes of being awake. After this, aim to delay your cup of tea or coffee for at least 90 minutes (preferably 120 minutes, if possible). 

Instead, make yourself a nutritious breakfast filled with plenty of protein. A good example is four eggs, a piece of sourdough, and orange juice. Then, continue getting prepared for your day or perform your daily stretches. 

After about 90-120 minutes, then, have your caffeine fix! The best way to consume caffeine is with milk, sugar, and even a little bit of collagen to avoid spiking cortisol further (This is especially important if you suffer from morning anxiety).
Want to learn more about how you can enhance your health? Book your FREE discovery call with your local Finsbury Park chiropractor. BOOK NOW.