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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]

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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.

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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!

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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.

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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.

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Last Updated on July 10, 2020

The Power of Ritual: Conquer Procrastination, Time Wasters and Laziness

The Power of Ritual: Conquer Procrastination, Time Wasters and Laziness

Life is wasted in the in-between times. The time between when your alarm first rings and when you finally decide to get out of bed. The time between when you sit at your desk and when productive work begins. The time between making a decision and doing something about it.

Slowly, your day is whittled away from all the unused in-between moments. Eventually, time wasters, laziness, and procrastination get the better of you.

The solution to reclaim these lost middle moments is by creating rituals. Every culture on earth uses rituals to transfer information and encode behaviors that are deemed important. Personal rituals can help you build a better pattern for handling everything from how you wake up to how you work.

Unfortunately, when most people see rituals, they see pointless superstitions. Indeed, many rituals are based on a primitive understanding of the world. But by building personal rituals, you get to encode the behaviors you feel are important and cut out the wasted middle moments.

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Program Your Own Algorithms

Another way of viewing rituals is by seeing them as computer algorithms. An algorithm is a set of instructions that is repeated to get a result.

Some algorithms are highly efficient, sorting or searching millions of pieces of data in a few seconds. Other algorithms are bulky and awkward, taking hours to do the same task.

By forming rituals, you are building algorithms for your behavior. Take the delayed and painful pattern of waking up, debating whether to sleep in for another two minutes, hitting the snooze button, repeat until almost late for work. This could be reprogrammed to get out of bed immediately, without debating your decision.

How to Form a Ritual

I’ve set up personal rituals for myself for handling e-mail, waking up each morning, writing articles, and reading books. Far from making me inflexible, these rituals give me a useful default pattern that works best 99% of the time. Whenever my current ritual won’t work, I’m always free to stop using it.

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Forming a ritual isn’t too difficult, and the same principles for changing habits apply:

  1. Write out your sequence of behavior. I suggest starting with a simple ritual of only 3-4 steps maximum. Wait until you’ve established a ritual before you try to add new steps.
  2. Commit to following your ritual for thirty days. This step will take the idea and condition it into your nervous system as a habit.
  3. Define a clear trigger. When does your ritual start? A ritual to wake up is easy—the sound of your alarm clock will work. As for what triggers you to go to the gym, read a book or answer e-mail—you’ll have to decide.
  4. Tweak the Pattern. Your algorithm probably won’t be perfectly efficient the first time. Making a few tweaks after the first 30-day trial can make your ritual more useful.

Ways to Use a Ritual

Based on the above ideas, here are some ways you could implement your own rituals:

1. Waking Up

Set up a morning ritual for when you wake up and the next few things you do immediately afterward. To combat the grogginess after immediately waking up, my solution is to do a few pushups right after getting out of bed. After that, I sneak in ninety minutes of reading before getting ready for morning classes.

2. Web Usage

How often do you answer e-mail, look at Google Reader, or check Facebook each day? I found by taking all my daily internet needs and compressing them into one, highly-efficient ritual, I was able to cut off 75% of my web time without losing any communication.

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3. Reading

How much time do you get to read books? If your library isn’t as large as you’d like, you might want to consider the rituals you use for reading. Programming a few steps to trigger yourself to read instead of watching television or during a break in your day can chew through dozens of books each year.

4. Friendliness

Rituals can also help with communication. Set up a ritual of starting a conversation when you have opportunities to meet people.

5. Working

One of the hardest barriers when overcoming procrastination is building up a concentrated flow. Building those steps into a ritual can allow you to quickly start working or continue working after an interruption.

6. Going to the gym

If exercising is a struggle, encoding a ritual can remove a lot of the difficulty. Set up a quick ritual for going to exercise right after work or when you wake up.

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7. Exercise

Even within your workouts, you can have rituals. Spacing the time between runs or reps with a certain number of breaths can remove the guesswork. Forming a ritual of doing certain exercises in a particular order can save time.

8. Sleeping

Form a calming ritual in the last 30-60 minutes of your day before you go to bed. This will help slow yourself down and make falling asleep much easier. Especially if you plan to get up full of energy in the morning, it will help if you remove insomnia.

8. Weekly Reviews

The weekly review is a big part of the GTD system. By making a simple ritual checklist for my weekly review, I can get the most out of this exercise in less time. Originally, I did holistic reviews where I wrote my thoughts on the week and progress as a whole. Now, I narrow my focus toward specific plans, ideas, and measurements.

Final Thoughts

We all want to be productive. But time wasters, procrastination, and laziness sometimes get the better of us. If you’re facing such difficulties, don’t be afraid to make use of these rituals to help you conquer them.

More Tips to Conquer Time Wasters and Procrastination

 

Featured photo credit: RODOLFO BARRETO via unsplash.com

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