Published On 8/11/2025
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Last update: 19:49 (Mecca time)
The phrase “Don’t talk to me before I drink my coffee” adorns morning cups in many homes around the world, in a scene that embodies our collective dependence on caffeine to start the day and restore vitality and energy. But the question remains: Can we wake up and be active in a better and more sustainable way than with a cup of coffee?
Sleep first
The real start to a day full of energy begins with a deep, good night’s sleep. It’s simpler than it seems: your level of activity in the morning is directly related to the extent to which your body gets the adequate rest it needs.
According to the German Institute for Professional Health Consultations, Emma Erhad says, “The majority of adults need between 7 and 9 hours of sleep per day.”
Indeed, specialized bodies such as the American Academy of Sleep Medicine and the Sleep Research Society recommend that sleeping less than 7 hours on a regular basis is considered insufficient for human health.
Scientific reviews have also indicated that sleeping within the range of 7-9 hours enhances cognitive performance, while sleeping less or more may be associated with worse outcomes. It has also been shown that about a third of adults do not meet this appropriate range for sleep.
To improve the quality of sleep (and not just extend its duration), it is recommended to establish a consistent routine in the evening, avoid bright screens before bed, and prepare a quiet and dark bedroom.
Try to go to sleep and wake up at the same time every day, even on holidays, because a regular schedule helps the body recognize a rest-wake pattern.
Exposure to light and outdoors
The first steps that experts recommend after waking up are exposure to sunlight and breathing fresh air. According to psychological expert Nora Johanna Schott, walking or riding a bike on your way to work stimulates the secretion of serotonin, known as the “activity hormone,” which is directly reflected in the level of alertness and energy throughout the day.
Even if you rely on a car or public transportation, you can simply park your car further away or get off several stops before your destination, giving your body a dose of morning movement equivalent to a cup of natural activity.
What is the role of coffee?
Coffee undoubtedly provides an instant boost of alertness, but it is more like a temporary energy dose that does not last long. According to studies, coffee does not make a difference in activity levels when the body is rested and satisfied with sleep, as its real effect only appears when there is a lack of sleep or cases of extreme fatigue.
Psychological expert Nora Johanna Schott explains that excessive dependence on coffee may be an indication that the body is trying to compensate for lack of sleep or chronic stress, saying: “Whoever drinks coffee constantly does not do so to exceed the normal level of activity, but only to restore it.”
Schott also advises drinking a cup of water after every cup of coffee, because this not only helps reduce the amount of caffeine consumed, but also contributes to hydrating the body and replacing fluids that may be lost due to the diuretic caffeine.
How do you maintain energy throughout the day?
To avoid a severe decrease in concentration and energy while working, three main things must be taken into account: breaks, movement, and fresh air.
Short breaks: According to a systematic analysis, short rest periods (seconds to a few minutes) between tasks reduce fatigue and increase vitality.
In fact, a review showed that these short breaks reduced fatigue and increased feelings of energy.
Practical application: Take a 1-2 minute break every 60 minutes of work, even if it’s just a little stretch or opening a window.
Movement and breathing: Opening windows to let in air and taking a short walk or climbing the stairs help stimulate blood circulation and increase oxygen in the blood, which improves concentration.
Light and healthy meals: To avoid energy loss after lunch, it is preferable to eat a snack that includes complex carbohydrates, protein, and healthy fats (such as low-fat yogurt with berries or a handful of nuts). To avoid feeling lethargic, stay away from foods that are very fatty, processed, or rich in sugar and white flour. Low blood sugar following a rapid peak results in slow concentration.
Organize your day according to your chronological pattern
Every human being has a special biological rhythm known as a “chronotype,” which determines the times at which his mental and physical activity reaches its peak. Some people are at their best in the morning, while others prefer to work in the evening. Emma Erhad explains that knowing this pattern helps organize the day intelligently. It is preferable to complete tasks that are difficult or require high concentration during peak times, and leave routine work for periods when attention is less.
In the end, coffee is not a real source of energy, it is just a temporary boost that hides fatigue and does not cure it. As for the actual fuel for the body, it is a combination of adequate and regular sleep, morning physical activity, exposure to sunlight, short, deliberate breaks during work, and balanced nutrition. Arranging tasks according to the times of highest mental performance helps maintain focus without the need for an extra cup.
If you find yourself unable to start or continue your day without frequent doses of caffeine, this may be a sign that you should reconsider the quality of your sleep and your overall stress level before reaching for more coffee.