Coach Sherri’s Take on the 90-Minute Coffee Rule: How to Wake Up Like a Wellness Pro

Alright, friends—let’s talk about that sacred morning brew and why I’m officially challenging you to wait for it. No really... wait for it. As in, 90 whole minutes after you wake up before you reach for your first sip of coffee.

I know, I know. Your mug practically winks at you from across the kitchen. But if you're serious about honoring your body's natural energy flow, this one small shift can make a big impact—and here’s why it’s worth considering:

🌞Honor Your Body’s Natural Wake-Up Call

Your body’s cortisol levels spike naturally when you wake—that’s your internal alarm clock doing its job. Jumping straight into a coffee fix can disrupt that process, essentially teaching your body to rely on caffeine instead of its built-in energy system.

Give yourself those 90 minutes to let cortisol peak and gently decline. Then your coffee won’t compete, it’ll enhance your alertness like the true co-star it was meant to be. You can read more about cortisol’s morning rhythm in this study on circadian regulation.

⚡Boost Your Brew’s Superpowers

Caffeine and cortisol are like two powerhouses elbowing each other for the spotlight. When you wait until your natural energy starts to taper off, your coffee steps in at the perfect moment. That means more impact, less jitter, and better focus. Research on caffeine’s interaction with cortisol supports this timing strategy—check out this article.

🌿 Avoid the Slump, Stay in the Groove

Ever feel wired at 9 AM and totally useless by 2 PM? Yep, that’s the coffee crash. By delaying that first cup, you let your body establish its baseline energy first. That rhythm sets the tone for a smoother ride throughout the day. The same study above also explores how caffeine timing affects energy regulation.

🧘‍♀️ Own Your Morning Ritual

This is more than physiology, it’s a moment of intentionality. When you skip the immediate caffeine fix, you create room to hydrate, stretch, journal, meditate, breathe deeply, or just vibe quietly before the hustle begins.

You’re reminding your nervous system (and your coffee) that you call the shots. Mindfulness practices like these have been shown to improve emotional regulation and focus—explore more in this PubMed overview.

💡Start Small, Build Smart

If holding out for 90 minutes sounds like pure rebellion, ease your way in:

• Start by waiting 30 minutes.
• Add another 15 each day.
• Celebrate those wins (yes, even the tiny ones).
• Journal how your body responds—yes, Coach’s orders.

☕ Final Sip: Patience Pays Off

This tiny shift could lead to massive benefits—better energy, improved focus, and a calmer start to your day. Have you tried it already? Feeling curious? Let me know in the comments—let’s keep the conversation (and the coffee) flowing.

Here’s to mornings that energize, routines that nourish, and cups that actually deliver.

-Coach Sherri