Fixing your rhythms makes everything better. Here’s how.

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Caffeine, large meals, and bright light in the evening induce circadian misalignment. That’s why these are better suited earlier in the day.

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Caffeine reduces sleep pressure (which is supposed to start low in the morning and peak shortly after sunset) and delays melatonin onset (Burke et al., 2015). After dinner, make it a decaf or just pass.


Caffeine is an adenosine antagonist, and the accumulation of adenosine in the brain throughout the day is thought to be a chemical mediator of sleep pressure. Caffeine also delays and reduces melatonin, which increases your sleep needs, or at least time in bed/darkness.


It’s a circadian phase delay, and in today’s modern #context, most of us should be stacking the deck in the opposite direction. Fight against the niceties of technology and convenience. Assist sunset with blue blockers. Help co-entrain peripheral circadian rhythms with the master clock & light in the morning with breakfast. Get all these things right and you may even stop craving coffee in the morning *GASP*



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Coffee is cool and all, and has been associated with a ton of health benefits, but in the grand scheme of things I’d say the most valuable benefit of coffee would be in helping to set the clock to a new time zone, like in jet lag (social or otherwise). In this #context, coffee may be thought of as assisting sunlight in dopamine signaling (eg, Zheng et al., 2014 and Volkow et al., 2015)… but after a few days with your other circadian behaviors in order, I think you’ll find you need it less and less (it’s said to take one day to adapt for every hour of time zone shift, but I think we can do better).

By no means am I discouraging coffee. I love the stuff, and as mentioned above, it’s associated with loads of health benefits.

Reminder: for some delicious organic broths/stocks, Kettle & Fire is still offering 20% off HERE.

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