"It is everyone's dream to wake up fresh, happy, and ready for action on a daily basis. Sadly, in the modern world, only a small minority lives that dream. Yet the dream is within reach for most healthy people given a bit of knowledge, and
a readiness to make some lifestyle sacrifice."
If I click print is says 203 pages. That is not "a bit of knowledge" - not that I mind to spend time on what looks to be a very interesting an well-researched read.. Luckily he gives a TL;DR summary himself:
"In the presented algorithm, you try to stick to your optimum bedtime and waking time every day. You establish a protected zone in the evening to favor phase advance (minimum light, computers, stress, excitement, etc.). You wake up to bright sunlight and use morning exercise to advance the phase in the morning. You ingest caffeine only in the morning. You avoid alcohol in the evening. If you nap, you nap early. If your phase keeps shifting, you add more light and exercise in the morning. You also extend your protected zone in the evening. In emergency, when you fear falling out of synch, you could occasionally use melatonin in the evening, or delicate sounds in the morning as the minimum effective departure from the free running sleep principle."
But that makes no sense. Caffeine binds to adenosine receptors, which have to do with how sleepy you are. But they aren't doing anything in the morning as you've just woken up (think of them as a counter of how long you've been awake).
I mean, if you're only going to drink caffeine in the morning you might as well go without. No need for the sweats, frequent visits to the loo and dehydration if you're not even going to use its upsides.
>Any coffee before lunch is just a placebo really.
No.
I understand what you're trying to convey but calling coffee before lunch a placebo is definitely going too far.
It's true that caffeine binds to adenosine, but 1) there is always a non-trivial baseline of adenosine in your system (and for many, morning adenosine levels are high in spite of having just slept) and 2) there is more than just caffeine in coffee.
I would guess they're one of the few lucky people that wake up feeling refreshed and perky in the morning. Me, I feel like zombie usually the first 30-45mins unless I have some caffeine shortly after waking up.
You would need people that have been caffeine free for a long time as to not have withdrawals effect the results. I would assume there would be a lot of variables in people caffeine responses which would be hard to control.
I have slept so much better since switching to decaf[1]. I do miss a good coffee, but then some cafes do a good decaf and I'm quite happy drinking instant (decaf) coffee; it's also saving me a load of money[3].
> You avoid alcohol in the evening.
So it's OK in the morning then? Oh, I see.
1. Most decaf is not completely caffeine free but it's generally 10% (at most) of the caffeine.[2]
2. And I've never really drunk Coca-Cola or anything other soft drinks with caffeine in them.
3. An £8 a (work) day coffee habit is close to two years off my mortgage.
If I click print is says 203 pages. That is not "a bit of knowledge" - not that I mind to spend time on what looks to be a very interesting an well-researched read.. Luckily he gives a TL;DR summary himself:
"In the presented algorithm, you try to stick to your optimum bedtime and waking time every day. You establish a protected zone in the evening to favor phase advance (minimum light, computers, stress, excitement, etc.). You wake up to bright sunlight and use morning exercise to advance the phase in the morning. You ingest caffeine only in the morning. You avoid alcohol in the evening. If you nap, you nap early. If your phase keeps shifting, you add more light and exercise in the morning. You also extend your protected zone in the evening. In emergency, when you fear falling out of synch, you could occasionally use melatonin in the evening, or delicate sounds in the morning as the minimum effective departure from the free running sleep principle."