Advertising
Advertising

What Is Your Personal Chronotype And How It Tells When is Your Best Time To Drink Coffee?

What Is Your Personal Chronotype And How It Tells When is Your Best Time To Drink Coffee?

Ah, coffee. Ask anyone who knows me, and they will tell you I cannot function (nor do I want to) until I’ve had my coffee. While most people agree with this mindset, for me it has nothing to do with my energy level. In fact, coffee/caffeine doesn’t seem to do much for me as far as that is concerned. In fact, I had three cups of coffee yesterday and was still able to take a nap. Then I woke up and had more! Most people would have been bouncing off the walls, but not me. To be honest, I envy people who have a cup of coffee and are as hyper as a toddler who just ate an entire cake. So how come some people drink coffee and experience productivity and the feeling of being alert, and others are just as tired and irritable after a cup (or three) as before they had any? It turns out it might not be the coffee or the type of caffeine, but rather when you’re enjoying that java.

I’ve heard before that having a cup of coffee right before a nap is the best way to get that boost of energy because the nap gives your body enough time to really take in the caffeine. Therefore, when you wake up, you’re energetic and ready to face the rest of your day. It never really made a ton of sense to me, but after learning more about chronotypes, it seems there may be something to that advice after all.

Chronotypes and You

A chronoytype refers to the behavior you exhibit due to your circadian rhythm. It essentially determines when you need to sleep at any given time in a 24-hour period. [1] I took this quiz to figure out my chronotype and it was eye-opening. As chronotypes go, I’m a lion. I’m up early, energetic and sharpest in the morning. I don’t take big risks and I focus more on getting goals accomplished. Completing tasks gives me a huge sense of accomplishment. Just like a real lion, I do my best work earlier in the day (between 10 and 12) and I should snack around 9am and wait to eat lunch until after 12. While often times online quizzes can seem a little off, this one is right on the money.

Michael J. Breus, Ph.D. and clinical psychologist specializes in sleep disorders. His book, The Power of When, breaks down the four different chronotypes (Dolphin, Lion, Bear, Wolf) based on morning and evening preferences. The book helps readers understand when they should do everything from running a mile to asking for a raise.

Now real Lions may not drink coffee, but as far as chronotypes go, I should enjoy my cup of joe around 8am to 10am and my afternoon cup around 2 or 4. Dr. Breus, the creator of the Chronotype system says, “If you wake up and put coffee, which is a diuretic, in your system, it will just make you more dehydrated. Plus, when you wake up, your level of cortisol is naturally very high. So essentially you’re just putting a not-so-effective stimulant on top of a very effective one. You want to save your coffee for when you start to slow down. [2]

Advertising

Coffee and Chronotypes explained

We discussed how lions should enjoy their coffee earlier, but what about the other three types? Dr. Breus’ book goes into extreme detail, but the following can give you an idea of how each type is different.

When it comes to getting caffeinated, Breus says the worst time to have coffee is within two hours of waking and within six hours of bedtime. When you’re sleeping, you breathe out the equivalent of a liter of water. No matter which Chronotype you are, the first beverage you should reach for is H20. And speaking of waking up, there’s an ideal time for that as well.

Dolphins should enjoy their coffee between 8:30-11am or 1-2pm and wake up at 6:30am.

Bears should pour their cup from 9:30-11:30 or 1:30-3:30 and wake up at 7am.

Wolves can sip on their coffee of choice between 12pm and 2pm only and should start their day at 7:30am sharp.

Advertising

And of course, us lions can drink coffee from 8-10am and 2-4pm. We get the earliest starts to the day at 5:30-6am.

Some of you may be calculating how early you’re going to have to go to bed now if you’re supposed to get up at that time and wait for coffee. But don’t worry, Breus has figured out when you should go to sleep, too!

“The eight-hour rule is a myth. Most people can get by fine on seven hours of sleep, while dolphins can function with six. What’s most important is consistency and making sure you start mentally preparing for bed (by turning off all screens, winding down, relaxing) a full hour before actually climbing into bed. You shouldn’t get into bed for any reason except for sleep and sex. That will help your mind associate ‘bed’ with ‘sleep.'”

Dolphins should sleep as close to 11:30pm as possible, while lions need to hit the hay at 10pm. Wolves get to stay up until midnight and bears need to start snoozing at 11.

Coffee overload is still dangerous

If you’re like me, you’re feeling inspired to start some new routines with this knowledge, but remember to listen to your body. If you have certain health conditions or medications that make caffeine intake dangerous, don’t go against your doctor’s knowledge because of your chronotype. Instead, adjust your habits accordingly. Maybe you can’t have coffee, or as much as you’d like, but you can still change what time you go to bed and when you wake up. The book is filled with when to do just about everything, so feel free to grab a copy if you’re feeling inspired!

Advertising

Share your chronotype with us. In the meantime, I’m off to get a cappuccino!

The effects coffee has on your health

Coffee is delicious, helpful and depending on where you purchase it, an art form! But what is it doing for your body aside from hopefully energizing it?

Coffee Fights Cancer

At one point in time, coffee had a bad reputation for potentially being a carcinogenic. Thankfully, this myth has been busted. In fact, the World Health Organization has determined there’s a 15% reduced risk of liver cancer for each cup of coffee consumed per day. [3]

Coffee can reverse liver-damage

I love a craft cocktail as much as I love a beautifully crafted cup of coffee. Thankfully, drinking coffee may reduce the kind of liver damage over-indulging in alcohol can cause. A recent study found that drinking two additional cups of coffee a day lowered the risk of liver cirrhosis by about 44%!

Coffee burns fat

Remember, we’re talking about real coffee here, not a thousand calorie frappucino from your favorite coffee chain! A 2013 study found that drinking coffee before physical activity like a workout helps your body burn more fat.

Advertising

Coffee helps your recover faster, post-gym

Feeling sore after a workout can provide a great sense of accomplishment. But when you’re so sore you can barely get out of bed, it’s time for coffee! Another 2013 study found that muscle soreness was lessened by ingesting coffee an hour before working out.

Coffee boosts your endurance

Multiple studies have shown that coffee consumption can help you work out for longer periods of time with better results!

Coffee improves memory

A 2014 study proved that coffee can help you recall details more easily and even enhance the brain’s ability to create long-term memories! Just one strong cup a day can help your memory retention.

Coffee can boost your mood

Drinking coffee may be just as good as drinking an anti-depressant! A 2013 study found that coffee drinkers were less likely to commit suicide or have suicidal tendencies.

Featured photo credit: Chevanon via stocksnap.io

Reference

More by this author

Heather Poole

Heather shares about everyday lifestyle tips on Lifehack.

The 7 Types of Learners: What Kind of Learner Am I? What If All the Choices You Make Every Day Aren’t What You Need Most? What To Eat (And Not To Eat) When You Are Suffering From Inflammation! Yes Life Can Be Boring Sometimes. But There’re Some Tricks to Make It More Interesting Why Our Personal Values Matter More Than Ever Today

Trending in Productivity

1 10 Good Habits To Have in Life To Be More Successful 2 What Is Creativity? We All Have It, and Need It 3 How to Set Long Term Goals and Reach Success 4 Easily Distracted? Here’s How to Regain Your Focus 5 Why You Need to Set Future Goals (And How to Reach Them)

Read Next

Advertising
Advertising
Advertising

Last Updated on January 24, 2020

10 Good Habits To Have in Life To Be More Successful

10 Good Habits To Have in Life To Be More Successful

Habits are behaviors and patterns that you showcase by default. They enable you to carry out crucial activities like taking a shower, brushing your teeth, getting prepared for work.

Interestingly, you follow this routine every day without considering them. Your unconscious habits create room for your brain to perform more advanced activities like problem-solving and choosing what book to read.

Everyone has habits, and several of those habits are activated every day. I would classify them into three groups:

  • The first category includes the habits that you hardly notice as they have become a major part of your life- such as brushing teeth or wearing clothes.
  • The second category comprises good habits to have to be more successful-like eating healthily, exercising your body and reading books.
  • The last group consists of those habits that are harmful-like procrastinating, smoking or overeating.

Habits are fundamental to becoming successful in life — or probably ending up a failure. Yet, as significant as habits are, some lack the knowledge of their capabilities.

Habits are default activities that you engage in without giving an afterthought. They are automatic behavioral or mental activities. They help you carry out some actions without exerting too much energy. They simplify your life.

Several people aspire to break bad habits. For instance, some people diet to stop overeating. They exercise to reduce obesity. Habits can hinder or impact your performance and productivity.

That’s why I would share 10 good habits to have to be more successful in life.

1. Begin Your Day with Meditation

I recommend mindful meditation early in the morning. This practice helps you to be in the present moment. Consequently, it enables you to be mindful of challenging situations during the day.

Different stressors may trigger as you go through the day; meditation helps you to remain calm before taking on the challenges.

Personally, it helps me to devise strategies and think about ideas. Meditation is a good habit to have if you want to be connected to what’s significant in your life.

Advertising

2. Be Grateful for What You Have

Sometimes, you waste time thinking of what’s not enough. You become immersed in those daunting challenges. However, challenges justify the presence of hope. When you have life, you have expectations. You will be free from challenges when you are six feet under. The only strategy you have to stop focusing on your problems is to focus on what you have.

Gratitude is a time-tested pathway to success, health, and happiness. It redirects your focus to what you have from what you lack. Here’s what James Clear does every day,[1]

“I say one thing I’m grateful for each day when I sit down to eat dinner.”

3. Smile

Can you pause and smile before you continue reading this?

Now here is what just happened based on research conducted by the Association for Psychological Science; you set a pace for living a happier life when you smile. A genuine smile or what’s called a Duchenne smile is a good habit to have if you want to find spiritual, emotional and mental peace of mind.[2]

Smiling induces the release of molecules that function towards fighting stress. The physiological state of your body determines the state of your mind. When you slouch or frown, your mind takes cues relating to unhappiness and depression. But, once you adjust yourself by putting up a smile, you begin to feel a new level of excitement and vibrancy.

Can you smile again?

4. Start Your Day with a Healthy Breakfast

Starting your day with a healthy breakfast is a good habit to have and forms a crucial part of your life. Nevertheless, about 31 million Americans skip their breakfast each day.[3]

If you are fed up hearing that breakfast is a crucial component of your day, you are only fighting the truth. If you want to become more successful, you need to ‘break your fast’ with healthy foods every morning.

This habit is not difficult to form if you usually rush out the door every single morning. You can wake up earlier to fix yourself a meal so you don’t break down during the day.

Advertising

Get inspired by these 20 Healthy Breakfast Choices That Will Save You Time.

5. Exercise Daily

One of the good habits to have is to exercise your body and muscles every day. You don’t have to run a marathon or lift a weight. You only need to engage in less strenuous activities that oxygenate your blood and inject endorphins in your body.

Jack Dorsey, the CEO of Twitter, classified exercise as a good habit to maximize his already jam-packed schedule.[4] He said,

‘I wake up by 5, meditate for 30 minutes, seven-minute workout times three, make coffee, and check-in.’

He said on Product Hunt that he follows this routine every day as it gives him a steady-state that empowers him to be more productive.

6. Manage Your Time as You Manage Your Finance

Another good habit is the act of managing your time effectively. This goes a long way to impact your achievement.

Time management is what separates the successful from the rest of the world as we all possess the same amount of time. How you leverage time determines your potential to succeed in life.

So how do you manage your time effectively?

Here’s Jack Dorsey’s recommendation in one of the Techonomy events;

“I accomplish effective time management by theming my days and practicing self-discipline. These themes help me handle distractions and interactions. If a request or task does not align with the theme for that day, I don’t do it. This sets a cadence for everyone in the company to deliver and evaluate their progress”.

And this is Dorsey’s weekly theme:[5]

  • Monday – Management
  • Tuesdays – Product
  • Wednesday – Marketing and growth
  • Thursdays – Developers and partnerships
  • Fridays – Culture and recruiting
  • Saturdays – Taking off
  • Sundays – Reflection, feedback, strategy, and preparing for Monday

No wonder he was able to run two companies when others were struggling with one job.

7. Set Daily Goals with Intentions

Everyone has goals. It may relate to business or personal life. The truth is, we’re all tending towards a particular direction or another. Nevertheless, while long-term goals can offer you direction, it’s your daily goals that you establish that help you develop short-term goals that are essential for your success.

Long-term goals may not give you the motivation you need to keep on. But when you implement your short-term milestones daily, you become fired up, and you can overcome the challenges that come with taking on bigger tasks.

Here’s the main truth:Successful people don’t set goals without establishing their intentions. According to Jennifer Cohen of Forbes,[6]

“What helps you to achieve your desired expectation is ensuring intentions accompany your daily goals.”

Be intentional about your daily goals!

8. Seek Inspiration

It is usually difficult to be inspired for a considerable length of time. Sometimes, you become discouraged and feel like giving up on your goals when things are not working out as intended.

A practical approach to stay on top of the situation is to inspire yourself each day. When you wake up in the morning after meditation, watch some motivational videos, and let the story of great leaders inspire you.

Establish what Anthony Robbins called the ‘hour of power.’ Determine how many minutes you spend but make it count. Inspiration is the fuel for achievement because when you can conceive it in your mind, you can accomplish it.

Advertising

Michal Solowow, an investor and the founder of Mitex, a construction company puts it this way,[7]

“The problems I encounter in everyday life motivates me to find solutions. This is a self-propelling mechanism. becoming a billionaire was never a motivating factor.”

9. Save Steadily, Invest with All Prudence

I can exhaust the good habits to have without talking about saving and investing. Most times, you overlook the significance of saving for the future when you are living in your present moment. According to CNBC, a $1000 emergency will propel several Americans into debt.[8]

However, it is not enough to save, and you must invest your fund and be wise with it. If you pay attention to this now, you will set yourself for a life of success in the future. Ensure you save at least six months in your emergency account so you can be prepared for any future emergency.

10. Budget and Track Your Spendings

Benjamin Franklin warned of taking the precaution of little expenses. He said,

“A small leak sinks a great ship.”

It is easy to discard little expenses, but the truth is they always add up. This happens when you fail to budget.

Budgeting is a good habit to have, which can impact your financial life significantly. The money you spend on extravagant lifestyles can be saved and invested in your future.

The Bottom Line

Endeavor to cultivate these good habits to have to become more successful as you journey through life. The quicker you cultivate them, the faster you achieve your goals.

More About Habits

Featured photo credit: Andrijana Bozic via unsplash.com

Advertising

Reference

Read Next