Welcome to the next post in my Boost Health Awareness mini-series, part of the Looking-Glass Translations productivity programme!
It’s no secret that most business owners love coffee.
And despite the importance of sleep, rest and relaxation to you and your business, you’re bound to find yourself in need of a boost from time to time – after all, you’re a busy person, and running a successful business can take a lot out of you. When the coffee beans call and you can’t go snooze, here’s how to get the most out of your caffeine fix.
The trick is to take advantage of your body’s natural energy levels.
Studies show that our most alert hours of the day are the two hours that start one hour after waking – so if you wake up at 7 am, for instance, your optimum productivity window is going to be between around 8 am and 10 am. This is when your natural cortisol levels spike, meaning your body is ‘naturally caffeinating’ at its best. If you slept poorly the night before, this window is the only genuinely wakeful time you’re going to have to get things done, so you need to make the most of it and get the difficult tasks done first.
This is not the time to drink coffee!
Drinking a stimulant when you’re already at your most alert is relatively pointless; in fact, you’re just helping to build your caffeine tolerance faster, meaning coffee will be less effective when you really need it. Instead, it’s better to wait until your natural cortisol levels drop – when you’ll be feeling sluggish and sleepy again.
Coffee takes around 20 to 30 minutes to act on your system.
So try drinking your coffee around half hour before your personal window closes to ride the energy wave to productivity bliss. As an example, this means that someone waking at 7 am should aim to drink their coffee at around 9.30 am to maximise its effects. The same applies to other windows throughout the day; cortisol also spikes between noon and 1 pm, and 5.30 pm and 6.30 pm. Personally, I tend to drink my first coffee at around 10.30 am (not an early riser and not sorry).
If you’re really struggling, it may sometimes be worth just biting the bullet.
One of the best things about being freelancers and business owners is that we have (marginally) more flexibility in our schedules than other workers – so if you’re nodding off and you haven’t got anything pressing to do, go have a power nap to recharge your batteries (10-20 minutes is best); you’ll be much more productive afterwards and it will help boost your focus until bedtime.
If you know you need to be up for a long while yet, drink a coffee before getting your head down for 15-20 mins – that way, you’ll start to feel the effects just as you wake up. Be careful though: if you sleep through your alarm, you risk waking up feeling even groggier than you were to start with when the caffeine kicks in.
Naps should also only be used as a last-resort for the truly sleep-deprived; needing regular naps is just a sign that you aren’t getting nearly enough sleep. What’s more, frequent or poorly planned napping can have a negative effect on your entire sleep cycle, which will just start a vicious circle of caffeine and nap dependence with serious consequences for your health.
Fumbling around for more tips?
You can learn more about the dos and don’ts of productive caffeine consumption by following the links below:
- How to get through a work day on no sleep
- The best time to work when you’re sleep-deprived
- Caffeine: a user’s guide to getting optimally wired
- The scientifically best time to drink your coffee
- NeuroscienceDC: the best time for your coffee
- I Love Coffee – a fun website for coffee addicts
What’s your favourite coffee and when do you drink yours? Alternatively, have you discovered the benefits of a life without coffee *gasp*? Please share your experiences in the comments!
PS. Enjoying this post with a coffee? Then why not join my community for FREE monthly blog updates to read with your cuppa Joe?
Eleanor
Sep 16, 2014 -
I gave up coffee two days ago, but it’s still interesting to read how it affects us. I didn’t realise I was at my most productive so early on in the day. I *feel* more productive just before lunch.
Marie Jackson
Sep 16, 2014 -
Gosh, I’m pretty sure I couldn’t give up coffee altogether! That said, I do sometimes go a few days at a time just not needing it; I’m a lot less addicted than I used to be. I’m sure that everyone is slightly different biologically, but science seems to think that most of us do have a bit more energy than we realise in the morning! I often get a boost after dinner, too, but I’m a bit of a night owl, so perhaps that’s why… speaking of which, time for lunch and some coffee 🙂
Marta Stelmaszak
Sep 16, 2014 -
I had no idea about the peak productivity hours! I usually have my first cup right when I wake up, and then another one within the peak zone. I have to change my habits!
Marie Jackson
Sep 17, 2014 -
Neither did I until I did my research! I also used to drink coffee first thing in the morning. Since I drafted the article, I’ve experimented with drinking coffee at different times and, anecdotally, can confirm it really does work. I can’t imagine how much you’ll be able to get done when you switch up your coffee breaks, Marta – you’re already such a busy bee!
The Great Productivity Project: Rose Newell | Looking-Glass Translations
Aug 24, 2016 -
[…] Sleepy? Love coffee? Here’s how to get the best bang for your caffeinated buck […]
My top terrible freelance health habits | Looking-Glass Translations
Oct 6, 2016 -
[…] Sleepy? Love coffee? Here’s how to get the best bang for your caffeinated buck […]
Sleep, rest and relaxation: the key to a successful business | Looking-Glass Translations
Oct 6, 2016 -
[…] 2. Avoid caffeine after 2pm. Caffeine stays in our systems for hours after ingestion, meaning it can disrupt our sleep even six hours before bed. It will sting at first, but once you’ve got better sleep hygiene, you’ll find you’re able to drink coffee for the enjoyment rather than for the buzz. If you must drink it, at least do it right. […]
Healthy eating for improved productivity | Looking-Glass Translations
Oct 6, 2016 -
[…] Sleepy? Love coffee? Here’s how to get the best bang for your caffeinated buck […]
What to do when everyone wants a piece of you | Looking-Glass Translations
Oct 6, 2016 -
[…] Sleepy? Love coffee? Here’s how to get the best bang for your caffeinated buck […]