Understanding Your Sleep and Cortisol Awakening Response
Cortisol, coffee, sleep, insomnia, and our morning routine…
They’re connected tightly together in so many of our lives.
Perhaps you wake up feeling foggy and sluggish, only to lean on caffeine before you even really start your day.
I’ve been there too—until a gentle reminder helped me remember what I’d written in The Deep Blue Sleep about the cortisol awakening response (CAR).
What Is the Cortisol Awakening Response?
Within 20–30 minutes of waking, your body triggers a natural cortisol surge. This isn’t stress, but rather a healthy physiological response:
“The cortisol awakening response is a normal physiological response to make you feel fully awake in the morning within twenty to thirty minutes of getting up.”
—The Deep Blue Sleep
This “inner sunrise” offers real benefits: mental clarity, steady energy, and a soft transition from sleep.
But drinking coffee immediately upon waking can confuse the body’s rhythm:
“If it takes an hour or two to feel awake, or you always need caffeine to get going, the cortisol awakening response is likely not working optimally.”
—The Deep Blue Sleep
How Early Coffee Interrupts the CAR
Adding caffeine while cortisol is naturally peaking creates overlap and it reduces the effectiveness of both.
It blunts your natural cortisol surge
It can lead to mid-morning crashes or sometimes overstimulation
Over time, it may disrupt hormonal signaling and deepen patterns of insomnia
“Caffeine also increases cortisol levels... over time, your body might eventually adapt to produce less cortisol on its own if you drink a cup of coffee first thing every morning.”
—Houston Methodist
Signs You May Benefit from Waiting Before Coffee
You might be wondering: Is this something I really need to try? These signs can gently point toward a body that could use a little more space to do what it was designed to do—wake up naturally, without immediate stimulation.
If your mornings feel foggy or slow even after a full night of sleep, that’s a clue. So is needing that first sip of coffee just to feel like yourself or crashing halfway through the day.
“Low cortisol levels, such as in the exhaustion stage, are also disruptive... we may feel sluggish, slow, and as if we are trudging through molasses.”
—The Deep Blue Sleep
Afternoon anxiety or jitteriness may also signal a mismatch between your caffeine and cortisol rhythms. And if your sleep feels disrupted—frequent wake-ups, restlessness, or trouble falling asleep—it might be time to experiment with your morning habits.
Possible signs your CAR could use support:
Mornings feel foggy or slow even after good sleep
You’re dependent on the first sip just to feel normal
Experiencing midday energy crashes
Afternoon anxiety or jitteriness
Sleep disruptions or insomnia on days you’ve had early caffeine
What to Do: Reclaim Your Natural Rhythm
The good news? Supporting your morning routine doesn’t require an overhaul—just a simple shift in the order of things. Rather than reaching for coffee right away, you can invite your body’s “inner sunrise” to unfold gently.
Start by simply waiting. Delay your first coffee for 60 to 90 minutes after waking. This small change allows your cortisol levels to rise and energize you more effectively. It may take a few days to feel the difference—but it’s worth it.
Support your system with these gentle rituals:
Drink water first — hydrate and awaken internal systems
Seek natural light — open the curtains, step outside, let light touch your eyes
Move gently — stretch, yawn, walk—your body will recognize the rhythm
Eat breakfast — include at least 20–30g of protein to steady blood sugar
Keep caffeine moderate and early — this protects your evening wind-down and sleep
These aren’t rules to follow rigidly. They’re invitations and an opportunity to notice how your body responds when aligned with its own intelligent rhythms.
Why This Matters and What Next for Your Sleep
Your CAR isn’t just a spike—it’s part of your sleep–wake rhythm, woven into your healing and vitality. Supporting it honors your morning routine, your hormones, your rest, your life.
📘 For a deeper dive into sleep, hormones, and gentle healing, explore my book The Deep Blue Sleep—a guide to reclaiming rest through holistic rhythms and heartfelt listening.
💛 If you'd like to explore working with me, schedule a free sleep consultation here.
