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☕Coffee User Manual. Energy without jitters, productive days with great sleep.

Coffee can bring a lot of benefits when we use the best-known practices. Here's what's recommended by sleep and neuroscience experts.

    1. DELAY YOUR MORNING CUP FOR 90 MINUTES

    It has to do with hormonal and blood sugar fluctuations in the first 90 minutes of our waking. Cortisol, natural blood sugar spike, adenosine clearance (the one that makes us sleepy and accumulates during the day) - drink caffeine on top and you’ll start get the whole system out of balance. Result? Heavy crush in the early afternoon, blood sugar fluctuations (and energy/focus roller-coaster), need for sugar, sleepiness and need for more caffeine - that will disrupt your sleep and circadian rhythm further. This is what experts recommend to prevent this - wake up, wait 90 minutes, drink your coffee.

    2. STOP COFFEE BY MIDDAY

    12-8 hours before your bedtime. The more sensitive you are to caffeine - the more hours you need to clear caffeine from your system. You can also do a genetic test to see if you are a slow metabolizer or a fast one. Matt Walker, one of the leading sleep researchers says that any caffeine will still disrupt your sleep architecture and quality. Obviously, the more caffeine, the closer to bed - the more pronounced the negative effect on sleep. If you want to rip the health benefits of coffee that are plenty - drink it early. PS tea and chocolate, like many workout and energy drinks have caffeine as well.

    3. DILUTE YOUR CAFFEINE FOR CALM AND FOCUSED MIND

    I personally am VERY sensitive to caffeine. Home-brewed fully caffeinated coffee will make my energy and focus go all over the place. What do I do? In my 4-cup coffee maker I add 3 spoons of decaf and 1 spoon of caffeinated coffee. And I get a perfect match - dopamine and energy for action boosted without jitters and anxiety.

    Have you tried? What’s your current coffee routine?

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