The coffee mistakes that could be draining your energy as the clocks go back

It’s time to unearth the fluffy socks from the back of the drawer, settle in for another box-set marathon and accept that the long, dark evenings are officially upon us. As the clocks go back on Sunday, the shift in daylight can leave us feeling decidedly less bright-eyed and bushy-tailed while the lure of (marginally) lighter mornings can have us reaching for the Nespresso machine earlier. But before you make that second cup your new morning ritual, it’s worth considering whether your caffeine habit is helping or hindering your energy levels.

“While you may feel particularly tired in the morning when the clocks go back, giving your body and circadian rhythm time to adjust to the seasonal change is important,” says Women's Health Nutritionist Lola Ross, nutritionist. “Relying on coffee to compensate for tiredness may affect your energy levels throughout the day.”

James Bellis, founder of Balance Coffee and a coffee expert, agrees that more caffeine isn’t necessarily the answer. “When the clocks go back, the mornings get darker and the second cup arrives earlier. Most people answer the dark with more coffee, but in my experience, the answer is better coffee, at the right time.”

So, how can you get the most from your daily brew without compromising your sleep or energy? Here are the autumn coffee habits worth rethinking.

What does caffeine actually do to your body?

“Caffeine is one of the most widely used stimulants in the world, and it’s found not only in coffee but also in tea, chocolate, soft drinks and some medications,” says Lola. “It stimulates the central nervous system, helping us feel more alert and focused. It can also influence hormones including cortisol, which naturally follows a daily rhythm and helps us wake and be alert for the day.” That morning boost can be welcome, particularly when it’s still dark outside. Caffeine can improve alertness and temporarily reduce feelings of fatigue, while coffee may also stimulate bowel movements and activate dopamine.

But timing, quantity and individual sensitivity all matter. Too much caffeine, or consuming it too late in the day, can contribute to anxiety, restlessness and disrupted sleep. And when the seasons change, it’s worth paying attention to whether your usual coffee routine is still working for you.

Set a caffeine cut-off

Don't let your afternoon coffee steal your sleep. When the evenings draw in, it can be tempting to reach for a mid-afternoon latte to power through the home stretch. But that seemingly innocuous pick-me-up could follow you all the way to bedtime. As a general rule, if you want to minimise tossing and turning at night, try to avoid caffeine eight to ten hours before bed, “The cup that costs you sleep is the 4pm one, not the 8am one,” says James. “Dark evenings make the afternoon feel longer, so people reach for a pick-me-up. Then they sleep badly and want even more coffee the next morning. It becomes a loop.”

The European Food Safety Authority notes that even a single 100mg dose of caffeine may affect sleep in some adults, particularly when consumed close to bedtime. “Keep full-strength coffee to the morning, pick a cut-off time and stick to it,” James advises. “If you love an afternoon cup, try a half-caf instead.”

Timing, is everything agrees Lola who recommends paying attention to how your body responds to caffeine, throughout the month. “Some women may become more sensitive to caffeine during the luteal phase of their menstrual cycle or during perimenopause, and may find that symptoms such as anxiety, hot flushes or sleep disruption become more noticeable.” If you enjoy coffee and tolerate it well, there's no need to give it up. But if you're struggling to sleep, moving your last cup earlier could be a useful place to start.

 How much coffee is too much? 

 The answer depends on how much caffeine you're consuming, as well as how your body responds to it. The European Food Safety Authority advises up to 400mg for most healthy adults, although individual tolerance varies. 

“The way our bodies respond to caffeine depends on multiple factors, including genetics, lifestyle, life stage and general health,” says Lola. “Fast or slow caffeine metabolising genes can mean that some people find that they don’t tolerate coffee well, yet others can drink multiple cups even at night, feel fine and sleep well. In some people, one cup of coffee can cause anxiety, insomnia or disrupted sleep.

It's also worth remembering that a cup of coffee isn't a standardised dose. Caffeine content varies according to the beans, brewing method, serving size and where you buy it. “Three rushed cups won't fix a short night's sleep,” says James. “Caffeine varies a lot from cup to cup and from shop to shop. If you're on your fourth by lunchtime, look at the number of cups before you look for a stronger one.”

 Quality Matters

 Pay attention to what's in your beans - although knowing what to look for can feel like a whole new hobby in itself.

“After 15 years in coffee, I read a bag the way I read a food label,” says James. “Four things tell you what you're really drinking: a roast date, so you know it's fresh; 100% Arabica; a named country of origin; and independent lab testing. The first three tell you it will taste good. The fourth tells you what’s not in it. I spent over 15 years in coffee and never thought to check what was in it. Coffee is a crop. It’s grown, dried, stored and shipped like any other crop, and mould can get in at every step.” According to James, Global reviews of published studies found ochratoxin A, a toxin made by mould, in more than half of the coffee samples tested. UK law caps it in roasted coffee, but nobody has to check. “Roasting destroys most of it. Not all of it. That’s why we send ours to an independent lab.”

It's worth keeping the distinction clear: coffee quality and freshness can affect flavour, while testing can provide additional information about specific contaminants. Organic certification alone doesn't guarantee that coffee is free from mycotoxins. “Multiple toxic chemicals are used in industrial coffee production such as herbicides, pesticides and chemical are often used to make decaffeinated or instant coffee,” says Lola. “Organic coffee might avoid these harmful additives, but all coffee is at risk of mould and mycotoxins that can harm the liver and DNA. To limit exposure to mycotoxins, choose coffee from reputable roasters that is freshly ground and store coffee in the freezer at home to keep it fresh.” 

Natural energy boosters 

If your first thought on waking is how quickly you can get coffee into your system, it might be time to look at the bigger picture. ““Getting adequate daylight at this time of year is critical to improving energy levels,” says Lola. “The shift in season can lead to staying inside more, and less exposure to sunlight can interfere with melatonin and cortisol rhythms, affect mood-enhancing neurotransmitters like serotonin and dopamine and lower vitamin D levels.  Getting up early and catching morning light helps to set your internal body clock, and daily movement alongside a regular sleep schedule can help with energy levels as the season changes.” 

Her advice? Think of coffee as one part of your morning routine, not a substitute for the basics that help you feel energised.

Matcha do about caffeine

 Coffee no longer agreeing with you? Try a different brew. “If you do want a caffeinated drink, switching to black tea or matcha may be an option,” says Lola. “Matcha contains antioxidants and L-theanine, an essential amino acid that affects alpha brainwaves to support mental focus." Bear in mind that matcha still contains caffeine, and its caffeine content varies. Black tea generally contains less caffeine per serving than a typical coffee, although preparation and serving size make a difference. "I personally I love functional mushroom coffee blends such as Dirtea organic coffee with Lions Mane, which gives the mental pick me up without the disrupting effects of regular coffee.”

The takeaway?

There's no need to fall out of love with your morning coffee just because the clocks are going back. But if the darker days leave you feeling sluggish, it's worth looking at the timing of your caffeine, the number of cups you're drinking and whether your sleep routine needs a little attention.

Keep an eye on that late-afternoon latte, get some daylight when you can and choose coffee that suits your taste and tolerance. So enjoy your two-shot, extra-hot, split-milk, venti-in-a-grande-cup livener if that's your thing. Just make sure your coffee routine is working for you, not keeping you in a cycle of tiredness and top-ups.