The Morning Habit That Might Be Making You Crash

For many people, the day doesn’t officially begin until the first sip of coffee. But if you find yourself crashing by mid-morning or reaching for another cup before lunch, your morning routine could actually be working against you. 

The problem may not be the coffee itself. It might be when and how you’re drinking it.

Jennifer Cheng, D.O., Chief of endocrinology at Hackensack Meridian Jersey Shore University Medical Center, says a few simple changes to your morning routine can help you enjoy steadier energy throughout the day.

“It’s important to understand how habits affect our energy levels,” says Dr. Cheng. “People say, ‘I’m so tired!’ but don’t understand the reasons why. There are things you can do to help give yourself better energy.”

Why Does Coffee Sometimes Make You More Tired?

Coffee works by blocking adenosine, a naturally occurring brain chemical that signals when it’s time to rest.

“Caffeine binds to adenosine receptors and causes more alertness, focus and improved concentration,” Dr. Cheng explains.

“If you drink coffee on an empty stomach, however, caffeine is absorbed into your bloodstream faster. That rapid absorption can create a quick burst of alertness, but it may also set the stage for a mid-morning energy crash.”

As the caffeine wears off, adenosine is once again able to bind its receptors, bringing back feelings of fatigue and drowsiness. If your coffee is loaded with sugar or flavored syrups, the resulting blood sugar spike and drop can make that crash even worse.

Does Drinking Coffee Right After Waking Up Matter?

It might. 

Your body naturally produces its highest levels of cortisol (a hormone that helps you wake up and feel alert) during the first hour after waking.

Dr. Cheng explains that drinking caffeine during this time can temporarily raise cortisol levels even further, potentially contributing to feelings of anxiety or restlessness. Waiting about 60 to 90 minutes before having your first cup may allow your natural cortisol levels to start declining, making caffeine work better when you do drink it.

Can Coffee on an Empty Stomach Cause Other Problems?

For some people, yes.

Without food in your stomach, coffee is more likely to cause digestive discomfort such as acid reflux or stomach irritation. Even if you don’t notice obvious symptoms, digestive discomfort can leave you feeling less energized throughout the morning.

Eating breakfast before coffee slows caffeine absorption, helping to provide a steadier release of energy while reducing the chance of stomach irritation.

3 Ways to Drink Coffee for More Stable Energy

Dr. Cheng recommends a few simple changes that can make a noticeable difference: 

1. Eat Breakfast Before You Drink Coffee

Having a balanced breakfast before your coffee slows how quickly caffeine enters your bloodstream.

“Eat first before caffeine or coffee,” Dr. Cheng recommends. “It delays absorption of coffee and gives [a] more sustained energy release instead of a spike and crash. It’s also less likely to cause acid reflux or GI irritation.

Aim for a breakfast that includes protein, healthy fats and fiber, such as eggs with whole-grain toast, Greek yogurt with berries or oatmeal topped with nuts.

2. Wait About an Hour After Waking 

Instead of heading straight for the coffee maker, start your morning with a glass of water.

“The body’s morning cortisol levels spike when you wake up and start to decrease around one hour to 90 minutes afterwards,” Dr. Cheng explains.

Waiting helps you take advantage of your body’s natural wake-up signals before adding caffeine.

3. Skip the Sugar 

Fancy coffee drinks contain as much sugar as dessert.

“The sugars lead to insulin release and can cause a worsening of the sugar spike and crash,” says Dr. Cheng.

Instead, try flavoring your coffee with cinnamon or nutmeg, or add milk or an unsweetened milk alternative rather than sugary syrups or flavored creamers.

Your Morning Habits Matter Beyond Coffee

Coffee isn’t the only factor that can affect your energy. 

According to Dr. Cheng, some of the best ways to feel more energized include:

• Getting 7 to 9 hours of sleep each night
• Limiting screen time before bed
• Avoiding late-night snacks
• Drinking plenty of water throughout the day
• Exercising regularly, which improves sleep quality, strength and endurance
• Managing stress to support better rest

Remember, food is your body’s fuel. Meals high in refined carbohydrates and added sugars can leave you feeling sluggish, while balanced meals provide more consistent energy.

If your morning brew is followed by an energy crash, you don’t necessarily need to give it up. A few simple adjustments can help you feel more alert throughout the day.

Next Steps & Resources

• Meet our source: Jennifer Cheng, D.O.
• Make an appointment online with an endocrinologist near you, or call 800-822-8905.
• Explore the endocrinology services at Hackensack Meridian Health.