Spring forward, fall back — we all know the mnemonic we were taught as kids that reminds us that clocks turn ahead in just a few weeks. While moving the clock forward one hour is generally something we only think about for a day or two until we adjust, how many of us are shifting our coffee schedules accordingly?
If you’re anything like me, you’ve given zero thought to adjusting the timing of your morning cup of coffee to go along with daylight saving time. Yet, some experts say shifting your coffee timing earlier or later over several days can help match the clock change and support your health. To get the scoop on coffee timing and daylight saving changes, I had a conversation with Major Cohen, Coffee Education at Cumulus Coffee. Here’s what he shared.
Why your regular coffee routine might feel off
“Although the ‘science’ here is still developing, there is little doubt that all aspects of our lives are thrown off kilter when we roll the clocks forward and back. Our coffee routine is not exempt from this,” says Cohen. “In the first few days in the spring ahead, we are forced to adjust to losing an hour, so we wake up feeling less rested and more in need of a caffeine boost. The hour that we gain in the fall may make the urge less dominant as we have that extra time.”
“The science here is new, but does indicate that caffeine can impact our circadian rhythm, which is our internal 24-hour clock. Most testing has been done on caffeine intake at the end of the day before heading to bed, where coffee three hours before bedtime can push our sleep timing back as much as 40 minutes. Couple the effect of caffeine on that internal clock with the additional adjustment to the one-hour DST or ST adjustment, and we are in a state of imbalance that takes a few days to adjust to,” he shares.
Adjusting your routine is optional, but you can take clues from your body to decide if it’s right for you. If you notice you’re feeling more anxious or jittery when consuming coffee earlier or later than your “adjusted” time, it may be a sign to consider shifting your coffee timing by 15 to 30 minutes. Your coffee timing also plays a role in how well you respond to the “afternoon crash” that comes around 2 to 3 p.m.
Coffee and your circadian rhythm
In our discussion, Cohen shared how all of this connects to our body’s sleep-wake cycle. “We have our regular cycle, and then we impact it with caffeine. Imagine a day when you must get up prior to your usual wake-up. You head for some coffee to jump start your day and get you to a more alert state, and now your natural circadian rhythm has been adjusted as a result,” he shares.
Drinking coffee in the evening is especially harmful to sleep. While many of us turn to coffee (and caffeine) to enhance our days and get to a more “alert” state, we also need to be careful how this impacts cortisol levels. Some people believe that delaying the first cup of coffee in the morning can help balance our feelings of well-being as we wake up pretty refreshed (higher cortisol levels), and cortisol slowly begins to drop about an hour or two after waking.
Adjusting your coffee with daylight saving time
The choice to delay coffee consumption by a bit after waking is a personal decision– but it’s clear more research is needed to make more concrete scientific claims. Personally, I try to delay coffee when waking, not just for the purpose of managing cortisol levels, but also to encourage hydration with water before consuming coffee. Overall, Cohen advises people to be extra cautious of general advice or recommendations when it comes to coffee timing, as everyone’s body reacts differently to caffeine/coffee (and a number of other lifestyle factors are at play, too).
Beyond coffee timing, Major Cohen also shared other recommendations to adjust your coffee routine alongside daylight saving time changes. “As the spring adjustment to DST is hardest to acclimate to, drinking cold brew may help ease the body into the time change. Some studies have argued that cold brew has less impact on acid reflux in comparison to hot coffee, making it a better alternative for those with sensitive stomachs who still want the energizing boost of a morning coffee.”
“Our systems can be extra sensitive during a time change, even if it’s just an hour difference, so whatever we can do to minimize negative side effects while also boosting the benefits can be helpful for people trying to feel their best after the shift to DST. This is part of the rationale that went into our R&D at Cumulus, which provides cold coffee in under a minute from home.”
