I've been running a little experiment.
As much as it pains me, I've been waiting at least 90 minutes after waking up to have my first coffee.
The goal? To avoid the afternoon crash.
And I have to say it's making a difference.
When you first wake up your stress hormone cortisol is naturally on the rise, peaking around 45 minutes after you wake.
Despite the bad name cortisol sometimes gets, this is a good thing, this increase gets you going in the morning.
After this morning spike your cortisol levels begin to decline throughout the day...all being well.
By consuming caffeine when your natural levels of cortisol are already increasing, you blunt its effects.
This may mean you need more to feel anything and/or build up a tolerance much faster.
By delaying caffeine you can time it to kick in when your cortisol starts to dip and get more bang for your buck.
Secondly, we need to talk about a neurotransmitter called adenosine.
Adenosine builds up throughout the day and is what makes you feel tired.
Caffeine works by stopping adenosine binding to its receptors, which stops you from feeling tired.
The thing is, adenosine is still building up.
As soon as the effects of caffeine wear off, the adenosine comes flying in.
This is a crash and why caffeine is artificial or 'borrowed' energy.
Delaying your morning caffeine intake lets the brain clear out any residual adenosine from the night before and prevents a huge flood and crash later in the day.
So that's why it's a good idea, but let's face it, it doesn't sound like fun.
I'll be honest for the first few days it's not.
But it is worth it.
I've noticed more consistent energy, mood and focus throughout the day.
So here are my top tips.
If you, like me, love a hot drink in the morning then switch to a caffeine-free or decaf drink.
I love everything about coffee, from grinding the beans to making it so I switched to decaf which means I can keep the pleasure of my routine without the coffee.
Remember, it's normally easier to replace a habit than to eliminate it.
Next, you don't have to go from zero to 90.
You could delay your intake by 15 minutes at a time until you get to the 90-minute mark.
Whether you increase each day, or every few days is up to you.
Go at a pace that works for you, what's important is that you get there.
Finally, realise you don't have to.
You may decide that having a coffee first thing is worth the crash in the afternoon, or you may not get one.
I'm not here to tell you what to do, just give you the info so you can make your own decision.
I will just say that if you have to have a coffee to get going in the morning then I would seriously consider looking at your sleep habits.
Coffee is amazing, I would never give it up.
But there's a difference between wanting it and needing it.
It's best to stay on the right side and not use it to cover up shitty lifestyle choices.
Thanks for reading this today, I appreciate it.
Karl
Ps. Not signed up to get my Daily Email?