Categories
Caffeine Caffeine Alternative Productivity Uncategorized

How The Increase In Coffee Prices May Be A Blessing In Disguise

Reduce The Cost to Your Well Being

Profit by going without…

The other day I went to meet a friend at the local branch of a world famous coffee chain and was surprised to see the cost of a cup of coffee. He told me that the price has been rising throughout the year and asked if I hadn’t noticed that things in general were up?

Truth be told I did notice. Last post I mention about having to change hosts and one of the reasons why was that I was trying to lock in the price of hosting by paying in advance because all price plans were increasing!

And it’s not only hosting and electrical goods. Everything seems to be going up pretty quickly! Anyway I did a little digging around to find out why the cost of coffee in particular is rising and found out some interesting facts about what is going on.

The Weather

Brazil is the worlds largest producer of coffee. Unfortunately they have experienced some weather challenges this year which will affect next year’s crop (as they are already harvesting 2021/22 crop).

Frost this year and drought last year have contributed to reducing the crop size of Arabica coffee. And if that wasn’t enough, locust swarms in Ethiopia, Kenya, Tanzania and Uganda have been destroying coffee and other crops, putting pressure on worldwide supply at a time when demand is increasing.

The result is that this years crop has fallen short of expectations and the knock on effect is that the industrial coffee buyers have been placing bulk orders early (trying to lock in todays prices), which has in turn pushed up the price for all coffee imports for this year and next.

With the coffee supply chain already under pressure and consumer demand remaining high, the recent severe weather that damaged Brazil’s crop could spell more trouble for coffee prices and food manufacturers that source large amounts of beans used to make the beverage.

As inflation fears ripple throughout the food industry, a number of CPGs are announcing price hikes to offset the increased costs in their supply chain. Many coffee-dependent companies are among those in the mix.

source: Surge in coffee prices to a multi-year high could impact major CPGs, Food Dive, July 29, 2021, Lauren Manning, Surge in coffee prices to a multi-year high could impact major CPGs | Food Dive

 

Supply Chains

The logistics of getting the coffee beans to the roasters and then to the end users is quite complex. There are many moving parts involving thousands of people worldwide.

So with the recent restrictions and bottlenecks that have built up throughout 2021 we are now experiencing supply chain disruptions that are hitting the coffee industry quite hard.

According to reports, a longstanding imbalance of shipping containers around the world is spiking transportation costs for coffee, which could end up spiking the cost of coffee for end consumers.

“It is a systemic issue. It is now more expensive than in the last five to 10 years to bring coffee to the consumer.”

source: Coffee prices soaring due to “systemic” coronavirus supply chain disruptions, Grocery.News, March 10, 2021, Ethan Huff, Coffee prices soaring due to “systemic” coronavirus supply chain disruptions

As with the coffee beans themselves, companies are trying to lock in prices now as it is uncertain if supplies can be guaranteed and supply routes will be open. The situation has lead to a reduction of US coffee stockpiles which may lead to supply not being able to meet demand.

For now, many merchants are trying to hold the line on price increases as they work to lure customers back to cafes and restaurants. There’s steady growth in coffee, though the out-of-home segment could take two to three years to return to pre-Covid levels, according to David Rennie, head of Nestle SA’s coffee brands.

source: The World Is Facing a Coffee Deficit in Supply Chain ‘Nightmare’ – Bloomberg, Bloomberg, 23 March, 2021, Marvin G Perez, Fabian Batista, Manisha Jha

Alternative Points of View

It looks like the price of coffee will continue rising for the next few years, which isn’t great if you enjoy coffee or are dependant on it! Unfortunate as it is, if you’ve been thinking about getting rid of your coffee dependancy, now might be as good a time as any to try.

A high percentage of people get their daily caffeine fix via coffee, and although caffeine doesn’t cause too much harm in moderation, many people over caffeinate themselves without realising it which could be negatively effecting their sleep at night and their productivity during the day.

By slowly reducing the amount of caffeine you consume each day you can start to feel the benefits of your body adjusting back to being more in line with its natural circadian rhythm; which can help you have a more refreshing and deeper sleep cycle which in turn will help you think more clearly throughout the day, and naturally boost you energy levels to where they should be.

The money that you save from buying coffee could be used elsewhere, or if you can’t go without coffee, be used to buy as much as you can for storage, just like the industrial users and companies are.

Review

The rising cost of coffee and caffeine doesn’t seem to be ending anytime soon. As of this writing there are fears that the lock downs and restrictions will be put back in place which would eventually lead to shortages and delays in you being able to buy and consume coffee.

If you love coffee, buy in bulk like the companies do and keep it in storage. Alternatively, you can use this time as a chance to break your caffeine dependancy and profit from the savings that you will make.

Either way it’s up to you how you play this, so do what works best for you .

Afterword

“Every calamity is a spur and a valuable hint.”

Ralph Waldo Emerson
Categories
Caffeine Caffeine Addiction Caffeine Alternative Energy Focus Insomnia Productivity Sleep

How To Out Smart Your Tiredness

Your Apple Watch, V-CAF & You

Stay awake and alert…

I had some urgent work to get done and time was against me. Caught between a rock and a hard place I decided to power on and resorted to coffee to help me beat the tiredness.

This was before my abstinence from caffeine and I’d always used some form of caffeine to get me through the tough times. Unfortunately on this occasion my coffee didn’t seem to help. “No problem, I’ll just drink more”, I thought. But by now more meant having my sixth espresso (with a teaspoon of sugar).

Sure enough it seemed to work for a little while but soon after I felt even more tired, so I decided to stop for the night and continue in the morning. Bad idea! I went to bed and couldn’t get to fall asleep even though I felt exhausted. At first I thought it was due to the work that I still had to finish, but at some point near sunrise I realised that it must of been all the coffee I had!

I knew it was not going to be a pleasant day ahead.

Out Smart Your Tiredness
Photo by @mkolchanov via Twenty20

The Old Path

Getting out of bed and feeling tired, I did what most people do and reached for the coffee to start off the day. And as I’ve said many times before, coffee (or more specifically, caffeine) works, just not the way that most people think.

Caffeine works by interlocking with your adenosine receptors which has the effect of blocking their ability to respond to the adenosine levels in your brain. Your body produces adenosine throughout the day and high levels of adenosine activate your adenosine receptors to indicate to your brain that your tiredness levels are increasing.

Caffeine manipulates your adenosine receptors to make you feel more alert than you actually are, which many people confuse with gaining more energy when in fact they have the same amount of energy and tiredness as they did before consuming caffeine. Caffeine is so good at blocking adenosine that its effects can last up to twelve hours.

Knowing what I know now I feel duped that I thought caffeine would help me get through the day! My plan was to drink a cup of coffee whenever I felt tired so that I could concentrate in short bursts and get things done. It had worked in the past, so I didn’t think that it wouldn’t work now, especially after a night of not being able to sleep well due to the amount of coffee that I’d drunk throughout the last couple of days.

Unfortunately I didn’t count on my caffeine tolerance levels increasing and just when I needed the caffeine fix the most, it didn’t make me feel alert or able to concentrate any better than before!

Dead End

What You Should Know about Caffeine states: “Caffeine does not accumulate in the bloodstream or body and is normally excreted within several hours following consumption.” In fact, only about 1 percent of caffeine is excreted. The remaining 99 percent must be detoxified by the liver, and the removal of the resulting metabolites is a slow and difficult process. In Chapter 3, you will learn that it can take up to twelve hours to detoxify a single cup of coffee. In fact, the matter of accumulation has never been resolved. Evidence suggests that it may take up to seven days to decaffeinate the blood of habitual coffee drinkers. Plus, it can take three weeks or more for the body’s levels of stress hormones to return to normal. If that’s not accumulation, what is?

Cherniske, Stephen Snehan . Caffeine Blues (pp. 20-21). Grand Central Publishing.

To compensate for my apparent lack of alertness I had a few more cups of coffee and a cola. After a short while, although I didn’t feel great and clear headed, I felt better than I had before, but not for long. After about forty minutes I felt tired again and wanted more caffeine.

What I didn’t know then was that my body’s caffeine tolerance had increased significantly so I would need to consume much more caffeine just to get to the point where I felt normal. To make matters worse, when you become dependent on caffeine to keep you awake and functioning, the act of not consuming caffeine for a brief period can induce withdrawal symptoms such as:

  • Headaches
  • Fatigue
  • Lack of concentration
  • Depression
  • Diarrhea
  • Vomiting
  • Nausea

Although annoying, caffeine withdrawal symptoms for some people can pass quite quickly (a couple of days), but for others it can take weeks.

In my case I started to feel extremely tired and found it difficult to concentrate. I knew that I wouldn’t get any work done so I decided to take the rest of the day off and recover at home. Luckily it was the weekend so I decided to keep away from caffeine, and during the day get outside and go for walks, and get to bed by 10pm during the evenings.

I felt lazy for most of the weekend and decided to do the very minimal that I could around the house and I didn’t go out too much (mostly to the shops to get food and supplies). I dozed off a lot and didn’t eat much, but by Sunday I found that my head felt clearer and I wasn’t feeling so irritable.

I decided that the following week I would keep away from caffeine and get to bed on time. Caffeine did help, but only briefly.

Work Smarter

These days I rarely drink coffee and although I do enjoy a caffeinated cold beverage once in a while, I don’t depend on caffeine to help me to focus or concentrate.

Instead I make it a daily priority to get to bed at roughly the same time every night (including during holidays), getting good quality sleep as well as getting enough sleep, exercising daily and eating more healthy.

Taking these steps alone has helped me more than overcome my caffeine dependance and I believe increased my level of productivity as well. Doing this has also helped me concentrate so that the quality of my work improved too.

In addition I manage my tiredness levels better than I did in the past and as I like gadgets, use my iPhone and Apple Watch to help me. In particular I regularly use our app V-CAF Stay Awake Stay Alert throughout the day to inform me of when my alertness is dropping so that I can do something to wake myself up.

In other articles I’ve mentioned how I useV-CAF to notify me when it’s time to take a break, and where I can (usually in the afternoon after lunch), I either have a 20 minute nap or go for a walk or stretch and do some light exercises (for example my martial arts forms) to help reengage my mind with my body. I’ve found that after taking a quality relaxing break, when I get back to my desk, things just flow and work gets done quicker.

Review

Since the industrial age caffeine has been the go to drug of choice to help us with our alertness and overcoming tiredness. Although caffeine appears to work, in the long run our minds and bodies pay the price in disrupted sleep, caffeine dependancy and risking intoxication due to harmful chemicals found in coffee.

To date, over 700 volatile substances in coffee have been identified, including more than 200 acids and an incredible array of alcohols, aromatic compounds, carbonyl compounds, esters, hydrocarbons, heterocyclic compounds, and terpenoids. Nonvolatile substances in coffee include caffeine and other purines, glycosides, lipids, melanoidins, caffeic acid, and chlorogenic acid. And that’s just the stuff that’s supposed to be there. Coffee often contains a raft of pesticide residues and other contaminants such as nitrosamines, solvents, and mycotoxins. These carry well-defined health risks, and some are carcinogenic.

Cherniske, Stephen Snehan . Caffeine Blues (p. 16). Grand Central Publishing.

Thankfully there are alternatives that are far less harmful and work with our bodies such as diet, exercise and sleep. There are also smart devices such as the Apple iPhone and Apple Watch that coupled with apps such as “V-CAF Stay Awake Stay Alert” can be used to help you manage your tiredness levels and get more out of the day.

Afterword

The deception has been well coordinated by an industry whose goal is quite simple: to get as much caffeine into your body as possible. If the caffeine industry can accomplish that, they have you as a customer for life. They know caffeine saps your natural sense of vitality, leaving you dependent on their products to get through the day. They know that you actually crave their products and, more importantly, that you suffer when you don’t consume them. It’s a marketing dream, and it’s legal. No wonder more and more companies are jumping on the caffeine bandwagon, churning out products from specialized coffees and teas to “herbal” caffeinated energy pills, caffeine-laced fruit beverages, “supercharged” soft drinks, caffeinated beer, and even caffeinated bottled water.

Cherniske, Stephen Snehan . Caffeine Blues (p. 4). Grand Central Publishing.

Categories
Addiction Caffeine Caffeine Addiction Sleep Tiredness

Don’t Forget the Essentials

Back to Basics

Sleep well, Eat well

Feeling tired, lethargic or run down? Unable to concentrate or focus as well as you need to? We all have periods when we feel that we aren’t firing on all cylinders, and for many the easy common sense way to overcome that lag in our energy is to have a coffee or to consume another caffeinated food, drink or pill.

Yep, it appears to work quickly and efficiently in the short term, but what about longer term? There is a lot of conflicting data in the public sphere that on the one hand espouses the benefits of drinking coffee and that caffeine can help combat diseases like dementia:

In conclusion, coffee/caffeine consumption is associated with a decreased risk of T2DM (type 2 diabetes) and possibly also with a decreased dementia risk. At present we cannot be certain that these associations are causal…
It should be acknowledged that caffeine does appear to have several properties that warrant further investigations in this field.

Biessels, G. (2010). Caffeine, Diabetes, Cognition, and Dementia. /Journal of Alzheimer’s Disease,/ /20(0),/ 143-150.

Whereas other reports express concern with regards to the increasing amounts of caffeine that are being consumed:

A rowing number of scientific publications, popular media reports, and elected officials openly question the safety of some ED (energy drink) products. Concern largely stem from the seemingly high caffeine content of these beverages, the unknown adverse health consequences of the various herbal additives (either alone or in combination with caffeine), and the prevalence of consumer-reported adverse side effects.

Johnson, L.A., Foster, .D., & McDowell, J.C. (2014). Energy Drinks: Review of Performance Benefits, Health Concerns, and Use by Military Personnel. Military Medicine,179(4)

Whether you drink coffee or consume caffeine or you actively avoid caffeine at all costs, it’s good sometimes to go back to basics and figure out how to deal with tiredness or a perceived lack of ability to concentrate.

The Essentials - Don't Forget Them
Photo by @jesslharbin via Twenty20

Tiredness, Lack of Focus

Caffeine is the most consumed stimulant on the planet. As a result, it’s no surprise that many need a coffee within the first twenty minutes of getting out of bed to help give them their first boost to get the day going.

Caffeine confers small but well-established improvements in attention, alertness and physical athletic performance for up to 60 minutes of following a dose of 3 to 6 mg/kg of body mass.
Effects are optimised in individuals who abstain from caffeine 7 days before use.

Johnson, L.A., Foster, .D., & McDowell, J.C. (2014). Energy Drinks: Review of Performance Benefits, Health Concerns, and Use by Military Personnel. Military Medicine,179(4)

It’s no wonder why people consume so much coffee and caffeinated sodas. For most it’s a no brainer, a safe quick win, besides, everyone does it. We usually consume caffeine in small doses so it appears that the dangers are limited.

As a result, now more than ever, it’s easier for us to put in long hours working or studying and still achieve high levels of concentration and productivity, whilst avoiding the tiredness and fatigue that we would experience if we didn’t consume caffeine. Many colleagues that I’ve worked with found it odd that I didn’t drink coffee. One in particular asked how I was able to focus, because without coffee, they found it almost impossible.

Others would comment that the fact that I took regular breaks and sometimes would go for a snooze away from my desk, proved that I needed to drink coffee and that I was punishing myself for no good reason.

 

No Quick Fixes

What I’ve found over the years, whilst both consuming and abstaining from caffeine, is how dependent I and others are on caffeine to help cover our shortcomings in other areas of our lives (sleep being the primary one).

There is no doubt about this fact. For the majority of people that consume caffeine in its many various forms, most don’t realise that they are addicted to it. For example, those people that I mentioned earlier that couldn’t start the day without drinking a coffee, are probably suffering from the withdrawal effects of caffeine, and their early morning fix is alleviating their withdrawal symptoms.

It happened with me a long time ago when I friend said that I should go easy on the coffee and caffeine pills whilst I was studying. I thought I could stop whenever I wanted, but when I tried, I felt terrible. At first I put it down to the fact that I was probably overworked and stressed, and had probably run myself down. It was only when I found myself unconsciously drinking a cola, and feeling much better, (my symptoms eased almost immediately), that I realised that I was hooked.

On withdrawal, 27 subjects reported tiredness and 18 developed headache. Electroencephalograph, skin conductance and blood pressure changes were apparent. Sleep improved on withdrawal but subjects reported feeling less alert and more tired. The higher the usual caffeine intake, the greater the unpleasant feelings on withdrawal and the more marked the reversal of feelings on resumption.

Lader, M., Cardwell, C., Shine, P., & Scott, N. (2016). Caffeine withdrawal symptoms and rate of metabolism: . Journal of Psychopharmacology,10(2),110-118.

A simple indicator to check whether you are addicted to caffeine or not is to go without any caffeine for a month and see if you experience any of the following within the first week of your abstinence:

  • Decreased energy/activeness
  • Decreased alertness/attentivemess
  • Tiredness/fatigue
  • Drowsiness/sleepiness
  • Headache
  • Foggy/not clearheaded
  • Difficulty concentrating
  • Depressed mood
  • Anxiety/nervousness
  • Irritability
  • Decreased contentedness/well-being
  • Nausea/vomiting/upset stomach
  • Flu-like symptoms
  • Muscle pain/stiffness
    source: Ozsungur, S., Brenner, D., & El-Sohemy, A. (2009). Fourteen well-described caffeine withdrawal symptoms factor into three clusters. Psychopharmacology,201(4), 541-548.

What’s interesting is that many of the withdrawal symptoms are reasons people have for consuming caffeine. In the report “Fourteen well described caffeine withdrawal symptoms factor into three clusters”, it found that those that regularly consumed larger amounts of caffeine suffered the most from the withdrawal symptoms, and were the quickest to feel back to normal once they resumed consuming caffeine.

Although people are consuming caffeine to help boost their concentration and reduce tiredness, the evidence suggests that addicted caffeine users need increasing amounts of caffeine to reduce the withdrawal symptoms that they’re unaware they are suffering from.

The Essentials

Tiredness, fatigue and the inability to concentrate are your body’s way of warning you that something isn’t right and that you should slow down. First and foremost seek qualified medical advice from your general practitioner or doctor if you’ve been suffering from any of the above, (it may be a sign of a more serious health issue).

Caffeine effectively gets between you and your body’s messaging system to let you know that you need to rest or stop what you are doing. Tiredness can be reduced by getting enough quality sleep. The key here is quality as well as quantity. That means:

  • Get 7 – 9 hours of good quality sleep
  • Avoid caffeine and alcohol (if you have caffeine, stop consuming after mid day).
  • Keep away from computers and smart phones before going to bed. Read books instead. Smartphones and computers give off blue light that reduces the level of melatonin that your body produces before you go to bed. If you want to sleep well you need higher levels of melatonin. Apps like f.lux can be installed on your computers and smart phones so as to counter this effect.
  • Reduce or keep the naps that you have throughout the day to no more than 20 minutes. And no napping past 5 pm.
  • Eat whole foods and exercise more. Exercise is a quick win that will improve the quality of your sleep immediately. A 20 minute walk has been proven to be beneficial in increasing your sleep quality.

Whilst working or studying:

  • Take regular breaks away from your desk
  • Replace coffee breaks with water breaks and/or light exercise or stretching breaks
  • Organise yourself to tackle your more difficult tasks when you are most awake

Review

Caffeine does work in making us feel more energised, alert and productive. However, by masking how tired we really are we may just be kicking the can down the road rather than just addressing the issues that affect our attentiveness and wakefulness.

By avoiding dealing with the underlying issues we may be unnecessarily risking addiction and eventually decreased performance.

To make matters worse, the amount of caffeine we consume in a day may be more than we realise as caffeine is found in an increasing amount of food and beverages.

So, if we feel tired and unable to focus, get more rest, sleep, eat better, exercise more and make all of these points our priority daily habits.

Afterword

During sleep deprivation, moderate doses of caffeine (200 mg) have restored cognitive performance on tasks involving visual vigilance, learning, and memory.
Unfortunately, repeated use of stimulants such as caffeine is often associated with withdrawal effects once the stimulant is no longer active in the system.
Symptoms of caffeine withdrawal commonly include headache, fatigue, depressed mood, difficulty concentrating, and foggy thinking. Acute caffeine withdrawal also has interfered with cognitive functions such as focused attention and reasoning.

Killgore, W., Kahn-Greene, E., Killgore, D., Kamimori, G., & Balkin, T. (2016). Effects of Acute Caffeine Withdrawal on Short Category Test Performance in Sleep-Deprived Individuals: . Perceptual and Motor Skills,105(3_suppl), 1265-1274.
Categories
Addiction Caffeine Caffeine Addiction Caffeine Alternative Energy Fatigue Headaches Productivity Side Effects Sleep Sleepiness Staying Awake

Is Now The Right Time To Give Up Coffee?

Too Costly To Your Health

It’s the price your willing to pay that counts…

We live in a connected world. The saying goes “when America sneezes, the whole world catches a cold”, (but actually the original saying was “when France sneezes, the whole of Europe catches a cold”). Replace “America” (or France) with any leading nation or person in a given field and you have the current situation of the world.

Whether it be semi conductors, lumber or facial mask shortages, we are all learning just how connected we truly are. Which brings us to Brazil and coffee. Brazil represents one third of the world’s coffee production, making the country the undisputed coffee production world leader.

Unfortunately, Brazil in 2021 has had some challenging issues to deal with, each of them having an effect on the production and distribution of coffee. Brazil has been suffering through a drought which has decreased crop production, whilst at the same time due to the pandemic, shipping ports have been congested (especially in the US), causing US coffee stockpiles to shrink to their lowest levels in at least six years!

The implications for coffee drinkers is that the price of their favourite beverage is about to increase significantly, whilst the quality and quantity of their favourite brands decrease. For those struggling to give up caffeine or wanting to break their coffee addiction, the recent and future price increases may just help motivate them to start.

The Price to Pay

Coffee seems to fuel the world. The wonder drink is seen by some as being responsible for a majority of the technological and scientific discoveries of the Western World, but in all truth it’s the caffeine that is in coffee that is responsible.

Caffeine and coffee go hand in hand. Researchers have found that the majority of adults in the USA admit to consuming a caffeinated drink at least daily. And why not? It’s been proven time and again that caffeine improves alertness and performance, and it appears to counter feelings of fatigue and tiredness. And lately there have been an increasing amount of studies that show the numerous health benefits of drinking coffee and caffeine such as helping to increase fat loss and helping to reduce the risk of developing cancer.

Also, with the rise in popularity and profitability of coffee shops and franchises, the global coffee shop market is set to be worth $237.6 billion by 2025 (Global Coffee Shops Market to be Worth $237.6 Billion by), coffee’s importance doesn’t look like it is going to diminish any time soon.

So with the recent drought in Brazil and supply chain disruptions, it’s fair to say that the average price of a cup of coffee will be increasing.

Coffee prices increased in March and global coffee consumption is projected to rise this year, according to the International Coffee Organization (ICO).

Americans were reported to be drinking “more coffee than ever,” according to a March 2020 report by the National Coffee Association. The pandemic led to “record coffee consumption at home, with 85 percent of coffee drinkers having at least one cup at home,” according to the NCA’s Spring 2021 National Coffee Data Trends (NCDT) survey.

Soo Kim, Newsweek, source: Prices of Coffee, Wine, Toilet Paper and More Set to Rise in Post COVID-19 Era

Although the rise in price may not deter most people from drinking coffee, now may be as good a time as any to review why we drink coffee (and hence caffeine), and break any dependencies that we may have with the duo.

 

Cost of Benefits

Caffeine exacerbates sleep disorders, according to a study reported in the Journal of the American Geriatrics Society. Some coffee drinkers, however, claim that their sleep is as restful as ever, regardless of their caffeine consumption. And without statistical evidence, who can refute their testimony? While it is obvious that caffeine affects all of us in different ways, it is equally important to note that we often do not know how it affects our system and cannot evaluate its effects on us while we sleep.

Another researcher noted that coffee consumption not only substantially delays the onset of sleep, but also diminishes the quality of sleep. Significantly more body movement was noted in heavy coffee consumers, and the quality of their sleep was substantially diminished.

Kushner, Marina. The Truth About Coffee (p. 69). SCR, Inc.

Whilst there are many of us that like the taste and effect that coffee has on us, there is no getting away from the fact that it’s main ingredient, caffeine, can be an addictive substance. Many coffee consumers are unaware of their addiction and believe that they can go a few days without any, but find that they never get round to their coffee abstinence, or if they do unintentionally find themselves consuming caffeine in another form.

A little while ago I posted a link on Twitter, Facebook and Instagram about two couples that tried to give up coffee for a month who thought that it would be easy, but found that they had underestimated just how addicted to coffee and caffeine they were, (We Quit Caffeine for a Month, Here’s What Happened). They suffered from all the classic withdrawal symptoms that many people experience and gradually started to come to the realisation that they needed their daily fix.

To be fair, they did start to reduce their caffeine consumption leading up to the challenge and even then they found themselves feeling:

  • More tired than usual
  • Irritated
  • suffering from headaches

And in addition to the list above, during the challenge they found themselves:

  • Unable to think straight
  • Craving coffee and caffeine
  • Relapsing back to coffee
  • Being in denial about their caffeine addiction

By the end of the challenge WheezyWaiter, (the owners of the YouTube channel that initiated the challenge), were more than relieved to get back to drinking coffee and found that they had more energy than they did during their abstinence, and didn’t feel that there sleep improved during the challenge compared to how they sleep now.

The researchers studied sleep patterns of medical students and found that many of them claimed that coffee did not disturb their sleep even when objective observations confirmed that it did. The researchers said that this denial reinforces the impression that coffee drinkers simply do not attribute undesirable clinical symptoms to their coffee intake.

This situation illuminates one of the insidious aspects of coffee addiction: we are often unaware of how it affects us.

Kushner, Marina. The Truth About Coffee (p. 69). SCR, Inc.

Unfortunately it seems that WheezyWaiter weren’t aware that caffeine withdrawal symptoms can last for weeks for some people, and that although consuming caffeine relieves those symptoms and make it seem that coffee actually helps them feel better, it can eventually lead to an increase in tolerance to the effects of caffeine, making it more than likely that they will consume more (in fact, they said that at the end of the challenge, they found that their coffee works better now, which may indicate that they had a very high tolerance before starting the challenge, and have effectively reset their tolerance levels lower).

I would suggest that WheezyWaiter should be cautious from this point on with regards to their coffee consumption, because it’s at higher levels of consumption that we start to increase the risk that we expose ourselves to some of the more harmful effects of caffeine.

Although it has many health benefits and has long been used by people for its stimulating effects, it also comes with various health hazards. Caffeine consumption is linked to the risk of developing coronary artery disease, osteoporosis, gastritis, anaemia and still births. Other adverse effects of caffeine include sleep deprivation, increased heart rate and blood pressure, central nervous system disorders, vasodilation, trembling, seizures, urticaria, headaches, increased body temperature and behavioural changes. In people consuming caffeine on regular basis, it has been found that the cessation of caffeine results in many unfavourable changes such as increased occurrence of headaches, increased drowsiness and fatigue as well as lowered alertness. The various ill-effects of excessive caffeine consumption include addiction, hormone-related cancers, increased risk of cardiovascular diseases, anxiety, insomnia, intoxication and nutrient malabsorption. It affects bones by decreasing calcium absorption in the human small intestine. It is also known to affect gastrointestinal, respiratory and reproductive health.

Kumar, V., Kaur, J., Panghal, A., Kaur, S., & Handa, V. (2018). Caffeine: a boon or bane. /Nutrition & Food Science,/ /48(1),/ 61-75.

Alternatives

The current and impending rise in price for a cup of coffee and knowing the harmful effects of over consuming caffeine, coupled with supply chain failures, it seems to me that now would be a good time to either cut down on the amount of coffee we consume or give it up all together.

With that in mind here are some things that we can do help ease the pain of giving up coffee (or just reducing the amount we consume).

For tiredness and energy:

  • Get your 7-9 hours of good quality sleep regularly
  • Eat nutrient rich foods such as fruits and vegetables, whole grains, grass fed meats, whole milk etc
  • Avoid or reduce the amount of processed foods and snacks that you consume throughout the day
  • Take regular exercise (like a 20 minute walk a day, or regular breaks during the day where you move more than you are now).
  • Meditate regularly (and it doesn’t have to be too long, for example sitting in a chair closing your eyes and deep breathing for a couple of minutes can be very beneficial).

For concentration and productivity:

  • All of the above mentioned points
  • Plan your days and weeks in advance. Knowing what you need to do beforehand helps reduce the stress of trying to do things ad hoc
  • Take regular breaks whilst working, studying or concentrating. 25 – 45 minute blocks are usually enough for your brain to stay active and focused on your tasks
  • Limit your coffee intake to only once a day, and use it for your most difficult tasks, no later than 12 in the afternoon, but ideally, go without, or at least work towards going without (take small steps).

Review

I was in denial for a long time about my own coffee addiction, but when I suffered a bad case of the jitters, I had to face up to the fact that I had caffeine addiction problem.

It can be hard to motivate yourself to get through the withdrawal symptoms even if you have a support network in place (watch the WheezyWaiter YouTube video to see what I’m talking about); but I’ve found that just by knowing why you are doing something, you increase the chances of sticking through the hard times and overcoming any adversity.

If you found yourself getting upset about the recent coffee price increases and shortages that will be manifesting themselves shortly (if not already), maybe you should try quitting coffee for a short while.

What have you got to lose?

Afterword

There are many physiological effects of caffeine on respiratory, cardiovascular, gastrointestinal, reproductive and central nervous systems. It has a positive effect in reducing the risk of diabetes, Alzheimer’s disease, Parkinson’s disease and liver injury and, at the same time, in improving mood, psychomotor performance and immune response. On the other hand, the negative effects of caffeine include addiction, cancer, heart diseases, insomnia, gastrointestinal disturbances and intoxication. As caffeine, when taken in a large amount, is harmful… its concentration should not exceed set limits.

Kumar, V., Kaur, J., Panghal, A., Kaur, S., & Handa, V. (2018). Caffeine: a boon or bane. /Nutrition & Food Science,/ /48(1),/ 61-75.
Categories
Alert Caffeine Productivity Study Studying

What We Do And Thank You

Hold Onto The Power Within You

We’ve had a few technical difficulties this past couple of weeks that quite frankly, pushed us near to breaking point. And as the saying goes, “it never rains, but pours”, we’ve also had a myriad of personal issues to deal with.

It’s at times like these that your will to carry on can start to falter, and you ask the question if it is really worth carrying on anymore.

In a previous article I wrote about the importance of writing down your purpose or motivation for doing something, and luckily for us at V-CAF we had that to remind us about what we are supposed to be doing and why.

Capturing The Essence of What We Do
Photo by @deivitt via Twenty20

Why

I, most probably like you, want to be successful with what I do. I want to be successful in having a positive impact on people’s lives, hopefully helping them to achieve their own goals in their own way.

Whilst studying for my A-Levels all those years ago I pushed myself too hard so as to successfully pass my exams, but at the cost to my health. To stay awake and alert so that I could study everything that I could, I consumed too much caffeine (in tablet and liquid forms) for six months to the point where my hands couldn’t stop shaking.

The lesson I took away from that incident was that my health is more important than any perceived external goal. Without my health, there are no externals, just internal misery and pain.

Since then I’ve used many alternative approaches to the problem of having a heavy work or study load which have helped me (and by extension, the rest of the team at V-CAF), to be more productive and overcome many difficult hurdles.

As a way of saying thank you back to those that I’ve learned from and the situations I’ve experienced throughout my life, a colleague and I came up with the idea of sharing our collective knowledge with regards to increasing alertness and wakefulness naturally without the aid of stimulants.

What

In our numerous discussions we came up with the idea of creating this blog that would inform people of the dangers of relying on stimulants to increase your perceived productivity, and apparent boost in energy.

We also thought that it would be good if we could epitomise this worthy goal in a program or software package that would let people know when they are at the limits of their alertness, so that they wouldn’t need to resort to consuming stimulants to force themselves to stay awake.

Although we both agreed that this would be something worthwhile to work on, we both knew that the path ahead would be long and difficult. Anyways as evidenced by you reading this post, we started down this path wondering where it would take us.

How

So, more than two years ago we designed and developed this blog and the V-CAF Apple Watch app. Neither of us had done anything quite like this before and both of us were excited and eager to start.

As we had a lot to do, we started building the app, whilst in parallel we formed the company and sorted out the hosting for the blog and setting up the structures of our processes.

Many of the lessons we’ve learnt along the way are the foundation for many of the articles on this blog. We’ve learnt by doing and getting on. When the watch app was complete, we tested it on ourselves, using it as we started to make the iPhone and macOS versions of the app, and I used the watch app whilst doing work on the blog (something I still do to this day).

Review

The picture used in this article (see above), encapsulates what we are trying to do. To capture the moment of the setting of our energy and alertness levels so that a user of our app can take the appropriate actions necessary to replenish themselves and then start again, if need be.

Along the way we’ve had many difficulties and trials to overcome and sometimes we’ve failed to make our targets. On behalf of the team at V-CAF, I apologise.

As stated in the introduction, recently I came very close to giving up. But looking back to where we were, compared to what we’ve done today, and all the people we’ve helped along the way, all I can say is thank you.

Afterword

“Just as nature takes every obstacle, every impediment, and works around it – turns it to its purposes, incorporates it into itself – so, too, a rational being can turn each setback into raw material and use it to achieve its goal.”

Marcus Aurelius source: 20 Stoic Quotes On Handling Adversity
Categories
Caffeine Caffeine Alternative Energy Fatigue Productivity Staying Awake

Need to Stay Awake?

Never Mind Only Another 8 Hours to Go!

Stay Alert, Stay Focussed

Unpleasant doesn’t go far enough to describe the feeling of being so tired that you want to sleep, but at the same time also needing to stay awake! It’s such a horrible experience that sleep deprivation is recognised as a form of inhumane treatment:

“/These methods, sometimes termed “disorientation” or “ sensory deprivation“ techniques, were not used in any cases other than the fourteen so indicated above. It emerges from the Commission’s establishment of the facts that the techniques consisted of …wall-standing; hooding; subjection to noise; deprivation of sleep; deprivation of food and drink./

/147. In its report, the Commission expressed the opinion….(iv) unanimously, that the combined use of the five techniques in the cases before it constituted a practice of inhuman treatment and of torture in breach of Article 3 (art. 3); (v) unanimously, that violations of Article 3 (art. 3) occurred by inhuman, and in two cases degrading, treatment”/

Stress and duress, Sensory deprivation techniques comprised torture , Stress and duress – Wikipedia

In an earlier post I questioned why you would want to do this to yourself. One popular reason is because of work or study commitments and in this post I’ll explain a few tips and techniques to help you get through a “must stay awake” session.

Please keep in mind, these are short term solutions and not meant to be used regularly. Many of the techniques suggested can put undue stress on your body and have long term health implications.

Tired? Never Mind Only Another 8 Hours To Go!
Photo by @Jennyrsmith via Twenty20

Caffeine – The Go To Stimulant of Choice

The most consumed stimulant on plant Earth, caffeine is the clear winner when it comes to consuming something to help us stay awake and alert. Sure there are other stimulants that work, but nothing is as popular and accepted as harmless as caffeine.

Research and personal experiences seem to be in line with this assumption. For example, when I was studying for exams, or had a very tight work schedule, I used caffeine to keep me alert and get me through the tiredness.

In an article for Human Psychopharmacology: Clinical and Experimental, Volume 20 by Andrew P. Smith titled, Caffeine at work, Andrew confirmed that:

“The results from the first study showed that those who consumed higher levels of caffeine reported significantly greater increases in alertness over the working day and a significantly smaller slowing of reaction time. The results from the second study demonstrated significant associations between caffeine consumption and fewer cognitive failures and accidents at work. After controlling for possible confounding factors it was found that higher caffeine consumption was associated with about half the risk of frequent/very frequent cognitive failures and a similar reduction in risk for accidents at work.”
“Overall, the results from the three analyses show that caffeine consumption may have benefits for performance and safety at work”

Smith, A. (2005). Caffeine at work. /Human Psychopharmacology: Clinical and Experimental,/ /20(6),/ 441-445.

Stimulants

Overextended owner-operators regularly drove up to eighteen hours a day and often were “not out of their clothes for a week at a time.” The Safety Council elaborated on the variety of methods truckers used to stay alert. Beyond the conventional reliance on caffeine in all its forms, commercial haulers turned to seemingly anything smelling or tasting foul enough to jar their exhausted senses

Derickson, Alan. Dangerously Sleepy (p. 114). University of Pennsylvania Press, Inc..

The problem with stimulants is that there can be a tendency to overly rely on them to get us through the tiredness. This in turn leads to us needing bigger dosages to achieve the same wakeful results, to the point where we need the stimulant to just function normally.

And then there’s the fact that consuming caffeine doesn’t actually make you perform better, but does just enough to get through the difficult patches. Combining regular caffeine consumption with sleep deprivation can lead to some dangerous but not unexpected results.

The consequences of this behaviour were always bad. After several days of short sleep, drivers experienced hallucinations. They manifested plain evidence of shift work sleep disorder, nodding off during conversations or while carrying out routine tasks in terminals. One wasted man had the good fortune to have a helper accompanying him to advise him when he tried to park his rig in the middle of the road. Others had worse luck. Numerous collisions involving sleepy haulers came to light. In one case, the operator ignored a crossing signal and drove into the side of a moving train.

Derickson, Alan. Dangerously Sleepy (p. 115). University of Pennsylvania Press, Inc.. Kindle Edition.

Alternatives

What are the alternatives given that most of us at some point will have to work, study or look after someone whilst being extremely tired? If it’s just a short term (one to three days) stretch, then consuming no more than 400mg of caffeine within a 24 hour period can help. But if you want to avoid caffeine then the answer given by a Sailor that took part in a study to examine the factors that influence serving sailors may provide us with a good place to start.

“If I don’t have a good rest at night then I’m going to be groggy and angry… I was actually getting more work done after I actually took a nap or slept. I realised I was making a lot of mistakes (when sleep deprived), too. When we switched to that (napping), my mood got better. My work quality got better”.

Schmied, E.A., Harrison, E.M., Dell’Acqua, R.G., Perez, V.G., Glickman, .G., & Hurtado, S.L. (0020). A Qualitative Examination of Factors That Influence Sleep Among Shipboard Sailors. /Military Medicine,/ /AdvanceArticle,/ 1-1.
  • Nap
    Whether you are working late or through the night, or during the day, if you are feeling tired, take a nap. Not only will you feel better but a 20 minute nap can help you be more focussed and productive, boosting the quality of your work.

“Current evidence suggests that taking naps of ~ 20 min decreases the sleep pressure”

Murillo-Rodríguez, E., Yamamoto, T., Monteiro, D., Budde, H., Rocha, N., Cid, L., Teixeira, D., Telles-Correia, D., Veras, A., Machado, S., Imperatori, C., & Torterolo, P. (2020). Assessing the Management of Excessive Daytime Sleepiness by Napping Benefits. /Sleep and Vigilance,/ /4(2),/ 117-123.
  • Get up and Move
    Stretch and go for a walk. By getting your heart pumping and body moving you help yourself become more alert compared to just sitting down. To increase the benefit of both your exercise and napping, go for a quick brisk walk then have a 20 minute nap!

“Sleep leads to the enhancement of memory, and physical exercise also improves memory along with beneficial effects on sleep quality…”
“Our results demonstrate that short-term exercise and a nap improve recognition memory over a nap or exercise alone.”

Mograss, .M., Crosetta, .M., Abi-Jaoude, .J., Frolova, .E., Robertson, E.M., Pepin, .V., & Dang-Vu, T.T. (2020). Exercising before a nap benefits memory better than napping or exercising alone. /SLEEP,/ /43(9),/
  • Tiredness Indicators
    When tired it can be difficult to acknowledge just how tired you are. The stress of work or study related issues mixed with tiredness can be motivation enough to just plough on until you get what you need to do, done. Unfortunately this can lead to the detriment of the quality of the work that you put out, and may be dangerous. By the time you are reaching for caffeine, it’s already way past when you should have stopped and taken a break. Luckily there are tools like our app V-CAF Stay Awake Stay Alert, that can alert you to when your alertness levels drop so that you can get up and walk before taking a nap. A simple to use Apple Watch app that works with your body to alert you when you’re tired, V-CAF is available on the app store now.

Review

Caffeine works but should not be used to keep you awake for prolonged periods (one to three days at a time only) and you should limit your consumption to between 200mg and 400mg of caffeine per 24 hour period.

When tired, take regular exercise breaks and naps to help relieve the build up of tiredness and to help get a quick boost to your focus and mental abilities.

Track how tired you are and be alerted to take regular breaks rather than just grinding your way through.

But the best tip of all, when you can get as much good quality sleep as possible!

Stay safe ?

Afterword

“When we are tired, we are attacked by ideas we conquered long ago”

Friedrich Nietzsche, source: When We Are Tired, We Are Attacked by Ideas We Conquered Long Ago – Quote Investigator

Categories
Caffeine Caffeine Addiction Energy Headaches Irritability Lethargy Side Effects Tiredness

What Are You Waiting For?

There’s No Time Like the Present

Do something…

Depending on the circumstance, it’s usually good advice to wait and see how things play out before making a decision on whether to act or not. However, when it comes to your health it can be dangerous.

If you are one of the many people that find that you can’t start the day or concentrate without having your daily dose of caffeine, then you may be suffering from a caffeine dependency.

You may have tried to kick the habit but suffered from hangover like symptoms or you may of unconsciously found yourself eating or drinking something with caffeine in it. Unfortunately it can take a lot of willpower to overcome the habit, but with the right approach you can do it.

What Are You Waiting For
Photo by @shells via Twenty20

Procrastination

It’s difficult to give up something that you don’t even realise that you have a dependency on. Friends, family or work colleagues may point out that you seem to drink a lot of coffee or tea but you think nothing of it.

Besides, you could quit at any time you want, and it’s not that difficult you tell yourself. But when you’ve tried to abstain for a day or two, you found that although you were able to complete the challenge, you also didn’t feel so great. Maybe you had a headache or were suffering from flu like symptoms, but you put it down to just being run down or tired.

Because the level of caffeine dependency is specific to each person, many dismiss it as just an internet fad, or urban myth, but there is a growing segment of the population who are not only dependant on caffeine to get through the day, but also suffer from the withdrawal symptoms of giving up caffeine.

This can make people more reluctant to give up their daily dosage and find reasons why they should in fact not quit caffeine. To be fair, as a healthy adult, if you consume less than 400mg per day, you should be okay. The problem then lies with keeping track of how much caffeine you consume across different food stuffs and beverages..

Polyphenol compounds in tea may offer heat health benefits at intakes greater than four cups per day. Coffee is also a source of polyphonous, but is higher in caffeine.
Tea and coffee can make a positive contribution to hydration when caffeine intakes remain below 400mg/day. This equates to eight cups of tea or five cups of instant coffee if no other dietary sources of caffeine are consumed.

Ruxton, C. (2009). Health aspects of caffeine: benefits and risks. /Nursing Standard,/ /24(9),/ 41-48.

Why Quit?

“If caffeine is actually good for my health, why should I give it up?” It is true that caffeine is beneficial to health but at specific dosages. Throughout a typical day it is very easy to lose track of how much of anything you consume.

Although I’m not a medical researcher or practitioner, many of the research papers and documents that I’ve read tend to not take into account people’s actual daily lives, and work within a specified recommended daily amount, as opposed to studying what people actually consume within a day. This is very difficult to do and it is reasonable that within controlled tests that they stay within the upper and lower bounds of what is deemed to be safe.

Unfortunately for us, unless we measure and keep track of everything that we consume daily, we can unknowingly easily consume far above the recommend daily limits and place ourselves in harms way.

Our body’s will tend to let us know that something isn’t right, but unless we are sensitive and aware of what those signs are we can miss them entirely. For example, if you are regular caffeine consumer and suffer from any of the following, you may be consuming more than the daily recommend amount of caffeine in your diet:

  • Anxiousness
  • Poor sleep
  • Tiredness
  • Headaches
  • Abdominal pain
  • Hearburn

Numerous studies have shown that caffeine-dependent people sooner or later step away from their habit. According to one study, the most prevalent out of twenty reasons to quit reported by former coffee drinkers was to seek escape from the distressing disturbances of the central nervous system. Nearly four out of ten caffeine addicts quit for this reason alone. Central nervous system disorders have been proven, time and time again, to be caused by the caffeine in beverages, food products, and tablets. More and more former caffeine addicts are citing improved health as their reason to quit.

Kushner, Marina. The Truth About Caffeine (p. 152). SCR Books.

What You Can Do

If you have come to the conclusion that you want to give up caffeine, then this is a good place to start. Having purpose backing your decision will help you through the difficult stages of quitting caffeine as you have reasoned with yourself that this is the correct course of action to take. Write it down and have it within easy reach before you start.

Prepare yourself beforehand for the withdrawal symptoms by knowing what to expect. Everyone is different but there are some common symptoms to look out for.

  • Headaches
    This is the main reason why many caffeine dependency related advisors suggest that you start your detox on a weekend (usually, starting Friday). Caffeine withdrawal headaches are easily solved, by consuming caffeine, but that defeats the purpose of this exercise. I found that sleeping more and drinking lots of water helped. Experiment to find out what works for you.
  • Tiredness
    Again, another reason for starting to quit at the weekend is that you can feel extremely tired. This is due to the clearing up of your adenosine receptors as your caffeine levels start to reduce. Caffeine inhibits the receptors from identifying how tired you are, so by reducing your caffeine levels your body knows how tired you really are.
  • Depression
  • Nervousness
  • Upset stomach
  • Irritability
  • Tension
  • Nausea

Once you start your caffeine detox I would suggest that you get comfy, drink alternative caffeine free beverages and eat caffeine free food that you like.

As the days go on the withdrawal symptoms get better and at some point you’ll start to feel more awake and full of energy. But, as everyone is different, these stages occur at different times depending on your age, size and gender.

The key thing is to persevere. If you find yourself flagging, refer back to the reasons why you are quitting that you wrote down before starting and know that in a relatively short amount of time you’ll be through the tough times.

Review

When it comes to giving up caffeine, we all are different. Some prefer to gradually ease themselves into it, other jump in cold turkey.

Whichever way you decide to start quitting, the most important thing is that you have resolved to start.

Good luck

Afterword

“Good. Coffee is good for you. It’s the caffeine in it. Caffeine, we are here. Caffeine puts a man on her horse and a woman in his grave.”

Ernest Hemingway, source: Quote by Ernest Hemingway: “Good. Coffee is good for you. It’s the caffeine…”
Categories
Alert Caffeine Caffeine Alternative Energy Fatigue Focus Productivity Staying Awake

A New Paradigm For Staying Productive

V-CAF The New Productivity Hack

Stay Productive

It would be an understatement to say that in the past I found it challenging to stay consistently productive and hitting all my objectives. Not that I’ve magically got to this fantastical place and that now I’m some sort of productivity god that can’t be stopped.

No, presently where I find myself is a considerably better place than I was but there is always room for improvement. It was a long hard slog to get here and it can sometimes feel daunting thinking about just how much more I need to do to be at my optimal, let alone knowing if it is even possible to get to such a place.

Which brings us nicely to the theme of this post, productivity and what I’ve used to help improve my productivity. Along the way there’s been a lot of trial and error, but the good thing is that by experimenting and having deep thoughts about how I could improve it, led to the creation of our Apple Watch app, V-CAF Stay Awake Stay Alert.

Stay Productive
Photo by @jesslharbin via Twenty20

Full Steam Ahead

For most of my life it feels like I’ve been chasing deadlines or targets. In school it was to get good grades, in work it was to progress my career or earn more cash. I rarely took the time to think about why I’d chosen this approach, I just got on with it.

And I wasn’t the only one. Most people around me in the different environments that I’ve found myself in also had a similar approach. Whenever I felt in a reflective mood, usually after just making a deadline, I would speak with colleagues who all had their own way of dealing with productivity issues, which funnily enough were just variations on a few common themes.

Make lists, prioritise tasks, drink coffee, give yourself enough time, are some of the usual suspects that keep coming up. And although they all work to a degree, to me, none of them dealt with the actual underlying issue and all wouldn’t work as well as expected at a certain point.

Hitting the Wall

Prioritising tasks help and this is something that I just do. I’d organise my work in order of importance and away I’d go. I definitely recommend organising your tasks, but not to spend too much time doing it. And then there’s the fact that even though I’ve organised my work, there’s always (without fail), something else that comes up that forces me to have to reorganise and spend more time not actually doing the work, but doing the work around the work.

Drinking coffee has and still does work, but not in a sustainable way. When I was feeling tired and demotivated to get things done, then having a coffee would help perk me up. Things would get done, but only for a short period of time before I needed another shot of caffeine to get me through to the next dip. Now there’s nothing wrong with having a coffee once in a while, but to use it as a crutch to increase productivity just doesn’t work. The most obvious reason is that the more coffee (or caffeine) that you drink the more your body increases it’s tolerance to the drug leading you to need more of it to get the same productivity results.

Then there’s the addiction aspect. Many people feel that they can give up caffeine at the drop of a hat and don’t believe that they are addicted. I was one of those people until I actually tried to go without it for a while. That was quite an experience, I can tell you. Trying to give up caffeine can effect your productivity too as the withdrawal effects can make you feel terrible but you’d put it down to tiredness or not feeling well. Either way, I didn’t want my productivity to be dependent on the amount of a substance that I’d consume.

Changing Perspectives

So, what to do? What actually works? I tried numerous workflows and found that the Pomodoro Technique worked well when using Kanban (lean process management) and helped with giving me clear timeframes and slots to complete work. Giving myself more time to get things done and prioritising work did help, but something else was missing.

Then, during a break, I was walking in a park and enjoying the green when I realised that I was looking outside of myself for a solution to an internal problem. Earlier that day my boss had spoken about me looking tired and falling asleep at my desk. The problem was that I was working long hours and cutting into my down time before going to sleep and then waking up early to try and get as many hours as possible to throw at the problem.

What I needed was to step back and get more rest in order to get things done properly. As soon as I got back to my desk I started looking for information on sleep, productivity and daytime tiredness. It became something of an obsession for me as I started finding that when I started implementing the information that things got better. Productivity picked up and I felt much less stressed and more content with my work.

I began getting better quality sleep, exercising more, eating better and taking more breaks whilst at work. Whilst monitoring my mood and the amount of work that got done I started to realise that this was the missing component that was needed to sustainably maintain my level of productivity.

But being the stubborn kind of guy that I am, I found myself sometimes working through my breaks and not stepping away. When I did this, my stress levels went up and my productivity went down! Speaking with a colleague about this we came up with the idea to make an app that unlike any work flow process, actually worked with your body to help optimise work slots around your alertness levels.

That led us to create V-CAF Stay Awake Stay Alert, an Apple Watch app, which is now available on iOS and macOS, that notifies you when your alertness levels are decreasing so that you can stop and revitalise yourself before your decreasing alertness affects your work. Over the last few years I’ve been using it daily and it feels like it was the last secret missing key for me to unlock my productivity potential.

Review

If you’re feeling that your productivity levels aren’t what they should be or feeling tired and lethargic, take the time to change your sleeping, eating and exercising habits.

I know that it can seem difficult, but anything of value has a difficulty factor attached to it. It’s easy to look for a quick fix to a solution but by actually paying the price of going through and overcoming a difficulty you will be paid back no end.

Afterword

“The associated annual economic costs due to lost productivity for the entire work population at the participating companies were estimated to be $54 million (~$1967/employee). Our findings highlight the potential for the improved detection and treatment of sleep disturbances to significantly improve workplace safety and productivity and reduce the associated economic costs.

Mark R. Rosekind, PhD, Kevin B. Gregory, BS, Melissa M. Mallis, PhD, Summer L. Brandt, MA, Brian Seal, PhD, and Debra Lerner, PhD, The Cost of Poor Sleep: Workplace Productivity Loss and Associated Costs, 2010; p.97

Categories
Alert Caffeine Energy Focus Productivity

Make Time To Chill

Be Here, Now

Slowly but surely, you will get there

Years ago a friend bought me a fantastic book called, “The Tao of Pooh & The Te of Piglet” to help point out to me that I was loosing “the way” and that I shouldn’t stop trying to get back more in line with it!

The chapter of that book that I was most drawn to and that had the most impact on me (which is probably why I remembered it regarding this post), is titled “Busy Backson”. The general gist of the chapter is that these days we tend to fill our time with stuff that keeps us busy, but that doesn’t amount to much, at the expense of us missing out on experiencing our own lives.

The book has helped me over the years and I think now is as good a time as any to share my thoughts on my favourite chapter and relate, how it’s principles can help you be more energised and excited about each day.

Time To Chill
Photo by @theki.dcreative via Twenty20

Sorry, I’m Too Busy

To me it seems that busyness has become associated with productiveness. When at work, home or studying very few people that I’ve come into contact with would admit to not doing much. I know that there have been times when I didn’t feel like doing much, but rather than say so, have found something to do that makes me look busy.

Even in polite conversation at a social gathering of some sort, when talking with someone (whether that someone be new to you or not), the conversation soon gets to the point where someone usually asks “So what do you do?” or “Have you tried [enter whatever activity or place to travel here]?”.

It is as if we have to justify every waking (and in some cases, unawake) moments. Like we would be instantly punished for saying “Actually, I’m just enjoying being still and listening to the sounds around me”. It’s not that people don’t say such things, it’s just uncommon (especially whilst being at work or school or even social gatherings).

What Am I Missing?

And that’s the problem. It’s become so normal to be constantly busy doing something that it’s almost a bad thing to be bored, daydream, or just stop and do nothing.

It’s true that meditation has become more popular lately, but it also suffers from the “Busy Backson” affliction of showing that you are doing something rather than just doing it because you want to. It’s a bit like the virtue signalling that seems to be popular these days to show that you’re a good and upright type of character, only for the sake of being seen by others so that they can say “Look, there goes a very virtuous person”!

The problem with keeping up appearances is that you eventually slip-up and that it brings unnecessary stress to yourself. Constantly appearing to be busy takes away from your life because you don’t get a chance to appreciate the wonder that is your life.

You can also start to resent life in general, to the point where life becomes one big drag that eventually can be too much to bare.

Claim Your Life Back

“I say, Pooh, why aren’t you busy?” I said.
“Because it’s a nice day,” said Pooh.
“Yes, but—“
“Why ruin it?” he said.
“But you could be doing something Important,” I said.
“I am,” said Pooh.
“Oh? Doing what?”
“Listening,” he said.
“Listening to what?”
“To the birds. And that squirrel over there.”
“What are they saying?” I asked.
“That it’s a nice day,” said Pooh.
“But you knew that already,” I said.
“Yes, but it’s always good to hear that somebody else
thinks so, too,” he replied.
“Well, you could be spending your time getting Educated by
listening to the Radio, instead,” I said.
“That thing?”
“Certainly. How else will you know what’s going on in the
world?” I said.
“By going outside,” said Pooh.
“Er…well…” (Click) “Now just listen to this, Pooh.”
“…thirty thousand people were killed today when five
jumbo airliners collided over downtown Los Angeles…,” the
Radio announced.
“What does that tell you about the world?” asked Pooh.
“Hmmm. You’re right.” (Click)
“What are the birds saying now?” I asked.
“That it’s a nice day,” said Pooh.

Benjamin Hoff, The Tao of Pooh

I often write about the importance of taking a break every day, especially when working or studying or any endeavour that requires a lot prolonged focussed concentration. I was influenced by the quote above and actively found ways to practically apply it in my daily processes.

Thinking about it, it probably indirectly led to me getting to the point to create our Apple Watch app, V-CAF Stay Awake Stay Alert. Stepping away from what I’m working on has always been difficult for me, so any process that helps to remind me to take a break is welcome.

After being alerted to take a break, stepping outside works, but so does just stepping away and doing nothing. It’s much like when I go for a walk to clear my mind. Eventually I’m distracted by the sounds around, or how lovely the sky looks, or any number of things going on around me, that just happen to be happening without my interference and independent of me.

It’s at moments like these that I feel at one with the world whilst at the same time appreciating me for being me, regardless of what is going on in my life at that moment.

Review

Benjamin Hoff concludes the “Busy Backson” chapter by highlighting the benefit of appreciating the process above just striving for the goal.

For example, many people want to give up caffeine and get upset when they relapse. They can feel like a failure because they didn’t make their goal. Or if they give up for a certain amount of time, they may feel that they achieved their goal, and then go right back to consuming caffeine.

Instead of focussing on the goal, why not focus on the process. Experiment and find ways to make your process as enjoyable and achievable as possible. If you mess up, no big deal, it’s all part of the process. Learn from it and move on.

It’s a tool that I use in all areas in my life and has made such a big difference.

So, try being like Pooh and appreciate yourself and life and the world in which you find yourself.

Afterword

“Why should we live with such hurry and waste of life? We are determined to be starved before we are hungry. Men say that a stitch in time saves nine, and so they take a thousand stitches today to save nine tomorrow.”

Henry David Thoreau, Walden (and quoted in The Tao of Pooh)
Categories
Caffeine Caffeine Alternative Fatigue Lethargy Side Effects Sleepiness Staying Awake Tiredness

How To Stay Awake, Stay Alert

Overcome Tiredness – Use V-CAF

Stay Awake, Stay Alert, Stay Focused

Feeling tired? Finding it difficult to stay alert? Don’t worry you’re in good company, because we all feel like this at some point in the day (at least I do).

Caffeine stopped being as effective in perking me up as my tolerance levels had become very high and I wanted to stop using it due to some of the strange side effects it had on me.

After trying a variety of alternative remedies my colleague and I decided to make an app that would act like caffeine, without the side effects and be virtual.

Our motivation is to help people stay awake and alert when they need to without having to resort to caffeine. In this post we focus on how to use V-CAF Stay Awake, Stay Alert to help you achieve those goals.

Stay Awake Stay Alert
Photo by @LeopoldoMacaya via Twenty20

Tiredness

/ˈtʌɪədnəs/
/noun/
noun: tiredness
1 the state of wishing for sleep or rest; weariness.”tiredness overcame her and she fell into a deep slumber”

Definitions from Oxford Languages

Tiredness affects us all in varying degrees and frequencies, which makes sense since we are all different. But there are times when we don’t want to feel tired and at those times it can , at best be described as a nuisance, at worst a dangerous sign of an underlying health issue.

Eventually we seek ways to get around it, just temporarily, and not enough to affect our health in negative ways. The most common way by far of achieving this goal is by consuming caffeine.

This wonder drug has and is helping to fuel the thoughts and productivity of many around the world and in its most popular form (coffee) as an industry is estimated to be worth more than $100 billion a year.

 

Why Use Caffeine

Caffeine works, so why not use it? In fact many scientific studies highlight the health benefits of caffeine can delay the onset of such devastating diseases such as Alzheimer’s.

But then there are many reports that show prolonged exposure to caffeine can actually induce effects linked to Alzheimer’s. So which is it? The Alzheimer’s Society in the UK with regards to the protective or harmful effects of caffeine state that there is “No definitive answer” Caffeine and dementia | Alzheimer’s Society .

Although I’ve found that caffeine has worked for me in the past, I almost always needed to consume more to get similar levels of awareness or alertness than I did just a short time before.

This lead me to over consume caffeine to the point that my hands started shaking. And if not to that extreme, then to seriously affect the quality of my sleep, leading me to feel more tired as time went on.

Then there’s the withdrawal symptoms which, depending on how long you’ve been consuming caffeine, can range from a slight headache and drowsiness to very unpleasant stomach cramps and migraines.

Techniques That Work

So, what about V-CAF? Can it work just as good as caffeine and how does it work?

There’s only one thing better at keeping you awake rather than caffeine that isn’t illegal and is 100% natural, and that is sleep. Enough good quality sleep. As a result V-CAF doesn’t work against your natural rhythms but with them.

Instead of trying to fight your body, V-CAF works with your body by monitoring your body’s natural rhythms and notifying you when the probability of your alertness levels dropping have increased.

Knowing this you can then use V-CAF to alert you whilst you are engaged in an activity as a natural break cue. Use this time to take a rest then get back to work. Of late, I’ve started napping after I get a notification from V-CAF. Napping helps clear my mind and I feel a lot more focused and productive
for it.

It’s vital that you get rid of any lingering doubts about whether napping is a good use of your time. Instead, remind yourself that naps can make you more alert, improve your reaction time, help you to become more creative, reduce accidents, and put you into a better mood. In fact, you should start to feel guilty if you are not taking a nap during the day.

Wiseman, Richard. Night School: Wake up to the power of sleep (p. 177). Pan Macmillan. Kindle Edition.

Just make sure your naps are no longer than 20 minutes to achieve the best results.

If you miss coffee or caffeine then start of by not consuming any after midday. Use V-CAF to notify you when you alertness levels drop and then go for a quick brisk walk outside (which for maximum effect works well after having a nap), and drink plenty of water (on cold days I drink hot water and herbal teas for the warmth).

Summary

V-CAF works by you being actively engaged in using it. That is, when you are notified of the reduction in your alertness levels, do something to help regain your focus.

I outlined taking naps and going for walks, but as I constantly say on this blog, nothing beats a good nights sleep. Make the time and effort to increase the quality of your sleep and keep yourself informed about what’s best for your health.

Afterword

Work less than you think you should. It took me a while to realise there was a point each day when my creativity ran out and I was just producing words – usually lousy ones – for their own sake. And nap: it helps to refresh the brain, at least mine.

Amy Waldman source: https://www.brainyquote.com/topics/nap-quotes