If you’ve followed me for a while, you’ll know all about my morning routine; water first, light exposure and movement. But, what you may not know is how this MORNING routine actually benefits my sleep.
I also have a simple pre-bed routine too to help me drift off quicker. However, I’m here to discuss another protocol I like to use with clients, especially those who consume high amounts of caffeine.
Here’s an overview:
We all dehydrate throughout the night, so it makes sense to rehydrate asap. Plus, since most mistaken thirst for hunger, this is a great strategy for improving their eating habits.
Cortisol is naturally higher in the morning to help us wake, but caffeine increases it too, which means you are adding stress into an already stressed system.
Now, if you’re sleeping enough, then your cortisol will naturally be improved, but let’s be honest, most who over-consume caffeine usually aren’t getting enough sleep - hence the caffeine.
Adding some caffeine in a few hours after waking will help increase the benefits but help keep your overall cortisol levels down.
Caffeine can have a half-life of up to 8-hours, which means half of what you consumed at 2 pm could still be in your system at 10 pm. This is obviously individualistic but a great rule of thumb.
The simplest way to get more sleep is to spend more time in the place where you do it! So, get into bed earlier!
Let me know what you think of this, and please send to a caffeine lover!