Your Morning Coffee Could Be Making You More Tired

If you often find yourself hitting an energy slump in the afternoon, your morning coffee habit could be part of the problem. According to leading endocrinologists, drinking coffee on an empty stomach may provide a quick burst of energy, but it can also leave you feeling more tired later in the day.

Dr. Jennifer Cheng, director of endocrinology at Jersey Shore University Medical Center, says this is a common complaint among her patients.

"People tell me, 'I'm so tired!' but they don't understand why," she says. "There are simple changes you can make that may help improve your energy levels."

Why Coffee on an Empty Stomach Can Backfire

Experts explain that caffeine is absorbed more quickly when your stomach is empty because there is no food to slow the digestive process.

Dr. Victoria Finn says the result is often a short-lived energy boost.

"Unfortunately, the boost is temporary," she explains. "A few hours later, many people begin to feel irritable, shaky, more anxious, or suddenly exhausted. As the stimulating effects of caffeine wear off, the underlying fatigue becomes more noticeable."

She adds that, particularly in people who are sensitive to caffeine, drinking coffee on an empty stomach may also increase feelings of hunger and irritability later in the morning.

What's in Your Coffee Matters Too

It's not just the caffeine that can affect your energy. What you add to your coffee also makes a difference.

Sugar, for example, can cause blood sugar levels to rise rapidly and then fall just as quickly, leading to an energy crash. Instead, experts suggest using milk, a sugar-free sweetener, or adding a sprinkle of cinnamon for flavor.

The Best Time to Drink Your Coffee

Another reason to avoid coffee immediately after waking has to do with cortisol, the body's primary stress hormone.

Cortisol naturally peaks during the first hour after waking, helping you become alert and ready for the day.

Dr. Joseph Mounjaro, an endocrinologist at Kaiser Permanente, explains that waiting before having your first cup allows your body's natural wake-up process to do its job.

"Your cortisol is already working to wake you up during that first hour," he says. "Giving it time to peak before drinking coffee allows the caffeine to enhance your alertness rather than overlap with your body's natural response."

How to Maintain Steady Energy

To help maintain energy and focus throughout the day, experts recommend waiting at least an hour after waking before drinking your first cup of coffee.

They also suggest enjoying it alongside a balanced breakfast that includes protein and fiber, which can help slow digestion, support steadier blood sugar levels, and reduce the likelihood of an energy crash later in the day.