Latest news with #morningRoutine
Yahoo
3 hours ago
- Health
- Yahoo
The Clever Coffee Hack Brain Experts Swear By for Better Focus and Energy
The Clever Coffee Hack Brain Experts Swear By for Better Focus and Energy originally appeared on Parade. If you start your morning with a cup of coffee or tea to wake yourself up, you aren't alone: 85% of people in the United States have some form of caffeine every single day, and out of that, 70% of us consume it in the a.m. that actually isn't a great idea, psychologist and sleep expert Dr. Leah Kaylor, Ph.D, MSCP, tells Parade."Drinking caffeine right after waking can interfere with your natural cortisol cycle," she explained. "It's like revving an engine that is already in overdrive."And you know what you're at risk for if you do that? A crash! (Or, at least a trip to a metaphorical mechanic.) If you rely on caffeine for energy and focus, there are ways to use it even more effectively. Find out what neuroscientists and neurologists say about how to use your daily cup of joe (or oolong!) to maximize the brain benefits—and maybe even wrap up your work early so you can actually relax once it wears off.🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 First things first: How exactly do coffee, tea, energy drinks or other caffeine sources impact us overall?"Caffeine can temporarily increase alertness, help concentration and improve mood. It can also help in pain relief," , assistant professor of radiology and biomedical imaging, biomedical engineering, statistics and data science at Yale School of Medicine, tells us. "For example, some over-the-counter migraine medications contain a combination of standard pain relievers (aspirin and acetaminophen) and caffeine. There is some evidence that mild caffeine use is associated with reduced risk of degenerativebrain diseases." "Caffeine blocks the action of the sleep molecule adenosine, which promotes sleepiness," , neuroscientist, sleep expert and head of sleep research at Wesper, adds. "It also raises our blood pressure slightly, and increases our cortisol levels slightly, which help us feel energized and focused. Caffeine has also been shown to be rich an antioxidants and clinical studies have shown that consuming caffeine is neuroprotective and may even offer modest improvements in longevity."To quote the late, great Billy Mays: But wait, there's more!Related: According to , neuroscientist and founder of Manifest Wellness, caffeine also increases dopamine activity (which can improve your mind, increase your motivation and just generally make you feel good), releases norepinephrine (which can help sharpen your attention and concentration) and stimulate the release of acetylcholine (which can improve verbal and working memory). "Together, the combination of adenosine inhibition and neurotransmitter enhancement contributes to caffeine's well-documented benefits on mental performance," he says. "These include faster processing speed (how quickly your brain can take in and act on new information), improved memory recall (especially for short-term and working memory tasks), enhanced reaction time (which is why caffeine is often used in sports or high-stakes cognitive tasks) and generally helps different regions of the brain communicate more effectively and adaptively. In essence, caffeine doesn't just wake you up—it temporarily fine-tunes your brain's operating system." That all sounds glorious, right? Still, we should all proceed with some caution, because we're all different and so are our brains, bodies and individual reactions to caffeine. You can have too much of a good thing, and it can reverse the benefits. "In the short term, caffeine gives us energy by releasing adrenaline which increases heart rate, blood pressure, releases sugar stores from our liver and makes our muscles and brain produce more energy so that our body and brain to work more effectively and efficiently," , neurologist at VSI in Reston, Virginia, says. "However, excessive and chronic cortisol elevations are stressful and deleterious for our bodies and brain and cause fatigue by increasing inflammation through stress response, lower pain threshold, disrupt sleep, cause anxiety and worsen focus and memory."Related: It's all about the timing, and other experts pretty universally agreed with Dr. Kaylor: While most people start sipping their java just minutes after waking, it may actually be better for them to wait a bit."There are two times that caffeine are beneficial and both of these times depend on the natural flow of your circadian rhythm (basically, your internal 24-hour biological clock)," Dr. Rohrscheib says. "While most people prefer to consume caffeine upon awakening, clinical research has shown that consuming caffeine from mid to late morning is most beneficial." Wait, what?! "This is due to a natural decline in cortisol levels around this time can lead to sleepiness and low energy levels," Dr. Rohrscheib explains. Other experts agree. Dr. Maniscalco tells Parade, "Most people wake up with a natural surge in cortisol, a hormone that helps us feel alert and regulates our energy. This surge, known as the Cortisol Awakening Response (CAR), typically peaks about 30 to 45 minutes after you wake up. If you consume caffeine during this window, your body is already producing its own 'natural espresso,' and adding more stimulation can be redundant or even counterproductive."Related: "Instead, research and expert opinion suggest waiting about 90 to 120 minutes after waking," Dr. Maniscalco continues. "For someone who gets up around 7:00 a.m., that means having your first coffee around 9:30 a.m., when cortisol levels are naturally declining and caffeine has a more noticeable, cleaner effect."He adds, "I'm not saying this is easy (I struggle many days!), but the longer you can wait after you wake up, the more effective—with fewer side effects—coffee will be."The other ideal window for many people is at or right after lunch, according to Dr. Rohrscheib. "The second time to consume caffeine is early to mid-afternoon, at approximately 1 p.m. to 3 p.m.," she says. "This helps to reduce the completely normal mid-afternoon slump that occurs when our circadian rhythm pressures us to rest. Consuming caffeine in this time window often gives us the energy and alertness to get through the rest of our day without affecting our sleep later."Related: Because everyone and their schedules are different, your mileage may vary with this. Dr. Akkerman says to ask yourself these questions regarding timing your caffeine intake: When are you most active? When is your blood pressure the lowest? Do you work a night shift or a day shift? Another consideration (and perhaps the most important), according to internist and Big Bold Health founder , is when you go to bed. "Caffeine has a half-life of six hours, which means that half of the caffeine you consume at 3 p.m. is still actively influencing your circadian rhythm and sleep opportunity at 9 p.m.," Dr. Perlmutter advises. "Generally speaking, cutting out caffeine consumption around 2 PM is a good idea to protect quality sleep. Some people are more sensitive to caffeine and should consider stopping consumption earlier in the day. Those with anxiety, jittery symptoms or issues with gastrointestinal sensitivity may want to be more careful with caffeinated beverages." Up Next:Dr. Ella Akkerman, MD Dr. Leah Kaylor, Ph.D, MSCP Dr. Jamey Maniscalco, Ph.D Dr. Chelsie Rohrscheib, Ph.D Dr. Dustin Scheinost, Ph.D, BS The Clever Coffee Hack Brain Experts Swear By for Better Focus and Energy first appeared on Parade on Jun 30, 2025 This story was originally reported by Parade on Jun 30, 2025, where it first appeared.
Yahoo
14 hours ago
- Health
- Yahoo
This Morning Trick Can Boost Focus in Just 5 Minutes, According to Doctors
This Morning Trick Can Boost Focus in Just 5 Minutes, According to Doctors originally appeared on Parade. Getting up in the morning can be a struggle, especially when you're feeling extra-groggy with a long to-do list. Luckily, engaging in a few early-morning activities can give your brain a boost and help you feel alert enough to take on the groggy morning feelings are due to sleep inertia, which is a temporary disorientation, drowsiness or cognitive impairment when you rouse from sleep, and it usually lasts about 30 minutes, according to the Sleep Foundation. Most people experience sleep inertia to some degree, but it's often more common for people who don't get enough sleep. 'The brain does need a little boost first thing in the morning because you're transitioning from sleep mode to awake mode,' explains , a family physician in Salem, Ohio, who focuses on geriatric health and longevity. You might think that pouring yourself a big cup of coffee will do the trick. And while it certainly can, what you really need is an activity that helps you transition from sleep to getting into the swing of your day, Dr. Sevilla says. There are actually several activities that you can do in the morning to get your brain going and boost focus throughout the day. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊 If you're feeling groggy and in desperate need of the power to focus, try splashing cold water on your face. An older small study found that when people splash their faces with chilly water after a nap, five minutes afterward, they performed just as well on a memory search task as those who didn't nap. Related: The Mid-Morning Habit Neurologists Are Begging You to Never, Ever DoTaking a cold shower could have a similar effect. Research suggests that immersing yourself in cold water can help you feel more attentive and alert. Dr. Sevilla says he switches to cold water at the end of his morning shower, explaining, 'This really helps me become more alert for the day ahead.' Not a cold water fan? We don't blame you! And we have other options for you. They include: Mornings are usually quiet. So, taking a few minutes to meditate lets you focus on yourself and start your day off right, says director of the neuroscience program at St. Michael's College in Colchester, Vermont. She suggests surrounding yourself with calming music and positioning yourself in a comfortable space. 'You have time, and you're doing your meditation, the things that make you happy,' she says. Getting sunlight exposure within 30 minutes to an hour of waking up can ignite your brain, Dr. Sevilla says. A small 2023 study suggested that morning bright light helped office workers, who spend most of their days indoors, feel more alert; they also slept better at night. Taking a walk outside will help you get moving and give you sunlight exposure, Dr. Sevilla says. Another idea is to incorporate yoga into your meditation practice, Dr. Fabian-Fine says. Exercise has been shown to give you energy and boost alertness, two things you need first thing in the morning. Related: Want To Lose Weight? Here's the One Thing Dietitians Are Begging You To Do When You Wake Up Eating prebiotic-rich foods, like oats, slightly green bananas, flaxseeds and cooked starchy vegetables for breakfast will give you 'fermentable fibers' that nourish healthy gut bacteria, says Dr. Hariom Yadav, Ph.D., an associate professor of neurosurgery and brain repair and director of the Center for Microbiome Research at the University of South Florida in Tampa. He suggests also incorporating probiotics, such as yogurt, kefir and fermented foods, which will support gut health—and also brain health. New research, co-authored by Dr. Yadav and published in Nature Scientific Reports, found that consuming probiotics restores balance to the gut microbiome and reduces inflammation in the body, including the brain. This could help activate your brain in the morning, and also potentially lower your risk for dementia later on. Mornings can be chaotic. You're probably trying to get yourself and everyone in your household ready, grabbing breakfast and checking your phone, while getting out the door on time. But Dr. Fabian-Fine advises taking it slowly to recharge yourself. Too much multitasking means 'we're overloading our brains constantly,' she says. Related: I'm a Neuroscientist and I Like To Start My Mornings With This Surprising Habit Many people grab their phones as soon as they wake up and immediately start scrolling social media. Dr. Sevilla says this is something you should avoid, as it can stress you out rather than support your brain. Activities like doomscrolling 'set you up for conditions like chronic fatigue, because you constantly need that quick rush of dopamine by constantly reading social media or the internet,' he adds. Too often, people 'take their brain health for granted,' Dr. Fabian-Fine says. Taking some time for yourself in the morning and participating in brain-healthy activities will help you focus throughout the day and keep your brain healthy long term. Up Next: Mike Sevilla, MD, a family physician in Salem, Ohio, who focuses on geriatric health and longevity Ruth Fabian-Fine, Ph.D., director of the neuroscience program at St. Michael's College Hariom Yadav, Ph.D., an associate professor of neurosurgery and brain repair and director of the Center for Microbiome Research at the University of South Florida Sleep Inertia: How to Combat Morning Grogginess, Sleep Foundation The alerting effects of caffeine, bright light and face washing after a short daytime nap, Clinical Neurophysiology Short-Term Head-Out Whole-Body Cold-Water Immersion Facilitates Positive Affect and Increases Interaction between Large-Scale Brain Networks, Biology Shine light on sleep: Morning bright light improves nocturnal sleep and next morning alertness among college students, Journal of Sleep Research Does exercise really boost energy levels? Harvard Medical School Protection of Alzheimer's disease progression by a human-origin probiotics cocktail, Scientific Reports This Morning Trick Can Boost Focus in Just 5 Minutes, According to Doctors first appeared on Parade on Jun 29, 2025 This story was originally reported by Parade on Jun 29, 2025, where it first appeared.
Yahoo
18-06-2025
- Health
- Yahoo
Sleep Experts Just Shared The Morning Habit You Should Avoid In Order To Get Better Sleep, And I'm Feeling Very Called Out
You've likely heard that a good night of sleep starts in the morning, and sleep experts agree with this statement wholeheartedly. This is because of our circadian rhythm, or our body's natural sleep-wake cycle, which is a 24-hour process. 'The circadian rhythm, your internal biological clock, operates on a roughly 24-hour cycle and dictates when you feel awake or sleepy, largely influenced by light exposure,' explained Dr. Chester Wu, a double-board certified psychiatrist and sleep medicine specialist. 'Health behaviors in the morning reinforce a strong circadian rhythm, promoting wakefulness during the day and sleepiness at night.' Conversely, according to Wu, irregular sleep patterns, excessive evening light exposure and sedentary lifestyles can disrupt this rhythm and sleep pressure balance, leading to sleep issues. Considering they've dedicated their careers to helping people sleep better, it's safe to say the morning routines of sleep doctors are ones we want to emulate. So, what do sleep experts avoid doing in the morning to ensure they get a good night's sleep? They never lie in bed after their alarms go off. Related: "People Don't Understand How Dangerous It Can Be" — 19 Seemingly Safe But Actually Dangerous Things People Do All The Time Staying in bed after your alarm goes off can be doing more harm than good. Related: Boyfriends Are Sharing What They Never Knew About Women Until They Started Dating One, And These Discoveries Are Pure Relationship Gold In what may be the most unrelatable (but definitely smart) action ever, sleep doctors don't lie in bed, scrolling on their phones for 15 minutes before dragging themselves out of bed. 'I try not to linger in bed because I definitely feel like that causes me to feel more lazy or groggy,' Wu said. Chelsie Rohrscheib, a neuroscientist and sleep expert, also doesn't do this. 'I never stay in bed and do activities that aren't related to sleep and intimacy. This means when I wake up, I get out of bed immediately and go somewhere else in my house,' she said. 'This helps to maintain my brain's association that the bedroom is only a place of rest, which promotes high-quality sleep.' 'I never remain in my dark bedroom,' added Dr. Chris Winter, a neurologist and sleep health expert. 'It is essential to get into the light. Light effectively shuts off your brain's production of melatonin and lets your body know the day has begun.' While not lying in bed was the most popular tip among the sleep experts we consulted, Carleara Weiss, a sleep specialist and research assistant professor at the University at Buffalo, State University of New York, gave a slightly different answer: For her, in addition to getting up as soon as she wakes up, she makes sure not to sleep in. 'The reasoning for that relates to the circadian rhythms,' Weiss said. 'Regular wake-up times help the biological clock regulate physiological functions, not just sleep. Sleeping in on the weekends leads to social jet lag and causes difficulty concentrating, fatigue, irritability, and headaches.' Dr. Raj Dasgupta ― a physician who is a quadruple board-certified physician in internal medicine, pulmonary, critical care and sleep medicine ― is also wary of sleeping in. 'While occasionally sleeping in is unlikely to have a lasting impact on your overall sleep quality, it may affect your ability to fall asleep later in the evening,' he said. 'Maintaining a consistent sleep schedule, where you wake up and go to bed at the same time every day, is really important for ensuring you have a good night of quality sleep.' What do sleep doctors do in the morning instead? We know what they don't do in the mornings. So, what do sleep doctors do? One thing that came up consistently was ensuring they were exposed to light early in the morning. 'One of the first things I do in the morning, usually within 30 minutes of waking, is exposing myself to natural sunlight by going outside or sitting by a window,' Rohrscheib said. 'Light during the day is very important for keeping our circadian rhythm well-regulated. Studies have shown that a lack of sunlight exposure can reduce the quality of your sleep, contribute to insomnia, and negatively impact mood.' Dasgupta also makes sure to get sun exposure first thing in the morning. 'Getting sunlight exposure first thing in the morning upon waking up can increase alertness and energy during the day, leading to improved sleep at night,' he said. Another big tip that came up? Exercise. 'Getting active quickly is a fantastic way to signal to your brain that the day has begun,' Winter said. 'The exercise does not have to be particularly intense. I start my day off by walking my dogs every day or walking with my wife to work.' Interestingly, another thing Winter always makes sure to do is make his bed. 'It's not only symbolically powerful, but it's also a great deterrent for individuals who might want to slip back into bed during the day and feel the napping might adversely affect their sleep the upcoming night,' he said. As far as we're concerned, the fact that sleep doctors don't say anything about giving up coffee is a big win. As long as we can have our coffee, we don't mind dragging ourselves out of bed before checking emails and scrolling through Instagram. This article originally appeared on HuffPost. Also in Goodful: Therapists Are Revealing The Moments That Made Them Break Their "No Judgment" Rule, And I'm Honestly Speechless Also in Goodful: 25 Eye-Opening Confessions From A Trauma Therapist That Changed The Way I Think About Mental Health Also in Goodful: Medical Professionals Are Sharing "Mundane" Things That Actually Make So Many People Sick
Forbes
24-05-2025
- Health
- Forbes
Best Time To Work: Align Tasks With Your Circadian Rhythm
Shot of a young businessman taking a break at his desk Have you ever wondered why some parts of the day feel easier than others? Why does your mind function best in the morning, yet reading an email after lunch can feel overwhelming? The answer lies in your circadian rhythm—your body's internal clock that regulates energy levels, alertness, and cognitive performance throughout the day. Just as your energy levels fluctuate throughout the day, different activities require different types of energy. The key is to find the best time to work on each activity. In my book Timebox, I explore how aligning your schedule with your natural rhythm isn't just beneficial for your health—it's a game-changer for your productivity and well-being. Let's examine the best times of day for various types of work based on how your brain and body actually operate. Your brain is sharpest in the morning, especially during the first few hours after waking up. This is your Power Time, ideal for tasks that require deep focus, strategic thinking, and willpower—like planning, writing, decision-making, and studying. Use these early hours to work on your most important goals—not email. Your willpower is at its maximum, so use this time to tackle tasks that require a lot of self-discipline. You perform at your best physically either early in the morning, when your mind is sharp, or in the late afternoon before dinner, when your body feels warm and flexible. Schedule your workout for the early morning, ideally between 5 and 7am, or around 5 to 7pm before dinner. If you are in a super busy schedule and dedicating aa full hour to a workout seems out of reach, research from Google and Fitbit shows that keeping your body active even for 10–15 minutes of distributed activity can combat fatigue, increase energy, and enhance focus. After lunch, you may notice a dip in your energy levels and cognitive sharpness. This period is perfect for handling routine or administrative tasks that require less mental exertion, like replying to emails, arranging meetings, or updating documents. Consider this as your body's 'maintenance mode.' As the day progresses, your brain grows more divergent and creative. When you begin to feel a bit tired, you tend to restrain your thoughts less, which boosts brainstorming, content generation, and innovative thinking. Use late afternoon to do more creative work or uncover the blockers you found in the morning. After dinner your brain begins to slow once more. Your willpower reaches its lowest ebb. This offers an excellent opportunity to absorb content instead of creating it. Consider reading a book, listening to a podcast, reflecting on your day, or journaling your thoughts. The best time to schedule One-on-Ones is mid-morning (9:30–11:00 a.m.), when energy remains high and individuals have had a chance to settle in. Such meetings tend to be more focused, productive, and emotionally connected. The best time for Team Meetings is Late morning (10:00–12:00) or early afternoon (1:00–3:00 p.m.). If the aim is high attendance, YouCanBookMe's research suggests that the best time and day is around 2:30 on a Tuesday. Calendly research shows that Wednesday was the most popular day for work meetings, while Tuesday was the most popular day for virtual meetings. If you engage in training or competition twice weekly, plan those sessions for the morning when you feel most alert. Use the remaining three mornings for your most critical tasks. This schedule allows you to maximize both your physical energy and mental clarity while avoiding burnout. I've observed that my optimal performance in sports occurs between 8 and 10 AM, and I cannot train too early or without having breakfast. Therefore, I dedicate three mornings to focused work and two mornings to intense exercise. Time management isn't just about discipline—it's about working with your biology, not against it. By respecting your circadian rhythm and finding the best time to work on each activity, you'll reduce stress, avoid burnout, and accomplish more with less effort.
Daily Mail
09-05-2025
- Entertainment
- Daily Mail
Hilarious recreation of Wallace and Gromit morning routine goes viral... but it took a whole year of planning
An inventor has recreated the iconic Wallace and Gromit morning routine complete with self-making toast and jam in a project that has been in the works for the past year. Joseph Herscher, 40, recreated the classic scene from Wallace and Gromit: The Wrong Trousers, in which Wallace builds an elaborate machine to simplify his morning routine. In total, it took him two months to complete the project and two full days of filming to create the now 29-second scene. After spotting his viral inventions online a year ago, the creators of the Wallace and Gromit Aardman Animations reached out to Joseph and offered him a tour, which sparked his decision to go ahead with this project. Having been a fan of the British series since his younger years, Joseph, who has been a full-time inventor and YouTuber for over 12 years, said 'it felt like a childhood dream come to life.' 'I have wondered about how this invention could be made since I first saw the film in 1993,' he said. 'It took about two months on and off to get it to a point where we could go ahead and film it.' He added: 'This project really meant a lot more to me than some of my other ones. 'Having been an Aardman fan since I was a kid, this really felt like I was fulfilling every little inventor's dream.' To play Gromit, Joseph, who is based in London, hired a dog named Archie who underwent a few training sessions to learn his role. This involved pushing a button to catapult the jam onto a piece of toast as it pops out of a toaster. As the project got underway, it became clear that two key elements were going to be hardest to perfect: sliding down into the trousers and catapulting jam across a table to land on a slice of toast. With the trousers, Joseph quickly realised the drop was much higher than expected. Joseph said: 'I realised I wouldn't feel good or safe dropping straight down from that height so we hung a bar that was connected to pullies on a counterweight. 'This meant it could lower me in a more controlled and gradual way before dropping me in the trousers.' The inventor ended up doing 65 takes to perfect the toast and jam stunt. In the original cartoon, Wallace has a contraption that times the toast popping up with jam flying across the table to land on it precisely. It took Joseph a lot of trial and error - and a bit of chemistry - to prevent the jam from splattering everywhere. Joseph said: 'The jam really did feel like the hardest part of the whole project. 'I realised early on that if I catapulted it as it is, it would just fly everywhere instead of aiming directly for the toast. 'So, I mixed sodium alginate in with the jam before placing it into a bowl of water that has calcium lactate in it. 'Because these two chemicals don't get along, the jam forms a sort of hard skin around it which keeps it in a spherical shape.' Wallace and Gromit fans couldn't hide their excitement in the comments section of the viral TikTok video, which has more than 190million views. One person asked: 'How many hours of jam-based bloopers did this have?' 'No one will ever understand how much I wanted one of these when I was little,' a second person said. A third person wrote : 'I've worked on the film and IMMEDIATELY shared it with the rest of the animators. This is incredible!'
