Sleep Follow-Up: Morning Light, Coffee Timing & More. (Thrive in 12)

Thank you all for such thoughtful questions during our Thrive in 12 sleep session 💛
I wanted to follow up here to address a few themes that came up in the chat that we didn’t fully explore live: especially around morning light, coffee timing, fasting, and winter realities.

If any of this feels challenging… You are not alone. This is about progress, not perfection.

🌞 “It’s dark when I wake up, how do I get morning light?”

This came up quite a bit, especially for those of you:

• waking up before sunrise
• living in extreme climates (hello, Newfoundland 👋)
• heading out the door early for work

Here’s what matters most:
Morning light helps anchor your circadian rhythm — but it does not have to be literal sunrise at the exact moment you wake.

If the sun is up:

• 5–10 minutes outside is enough
• Standing on the porch, balcony, or by an open window absolutely counts
• No sunglasses/glasses/contacts

If it’s still dark:

• Keep your wake time consistent
• Keep the lights dim, try to limit blue light exposure (wear blue blockers/add a screen filter) until sunrise.
• Get outside within the first 30–60 minutes after sunrise when possible: a quick 5-minute outside break/standing in front of an open window is enough.
• A morning walk in the dark is still very beneficial, you can add light exposure later:)

Optional support in winter:

• A high-quality light therapy lamp (used in the late morning/around noon only) can help, as well as experimenting with red-light therapy tools.

➡️ Consistency matters more than perfection.

☕ “Delaying coffee is so hard — why does it matter?”

I hear you 😄
This is not about taking away joy; it’s about protecting your energy and sleep later.

Why we suggest delaying coffee:

• Cortisol naturally rises in the first 60–90 minutes after waking
• Caffeine too early can:
• spike stress hormones
• increase mid-morning crashes
• worsen anxiety and sleep later that night

Practical guidelines:

• Aim to delay coffee ~60–90 minutes after waking if possible
• If you eat a full breakfast later (ex: 10 a.m.):
• You can have coffee earlier (ex: 8:30 a.m.), but try to pair it with protein (a cup of Greek yogurt, protein shake, or add a scoop of protein to your coffee)
• Decaf is generally fine -but still best to have with food for the sake of your digestive system
• Herbal tea, or a caffeine-free chai (like Bengal Spice 🌿) with some warm milk, is a great bridge!

➡️ This is flexible, and everyone is unique — listen to your body, not rules:)

🥣 “What if I’m fasting?”

Great question.

Fasting does not automatically disrupt circadian rhythm — but it can if:

• stress is high
• sleep is already fragile
• coffee replaces nourishment entirely

If you’re fasting:

• Still prioritize morning light
• Hydrate well
• Consider delaying caffeine slightly
• If sleep or energy suffers, fasting may need adjusting (temporarily or long-term)

Your biology always comes first.

🛌 “I wake up early or grind my teeth — any tips?”

A few excellent points came up here:

• Pillow quality and position matter — neck and jaw alignment can impact sleep quality (see about getting an ergonomic pillow, like this one)
• Putting a pillow under your knees can be extremely helpful, and support your back (as well as help you sleep on your back- which is ideal for most people’s anatomy, even if not “intuitive.”
• Sleeping on your back is best, but if you sleep on your side, try placing a pillow between your knees to help with spine alignment. Try mouth tape, as you could be mouth breathing.
• If you grind your teeth:
• A mouth guard is helpful
• Nasal breathing, jaw relaxation, and stress reduction are key
• Dimming lights in the evening (even partially!) can make a huge difference — thank you to the member who shared this win 🙌

📱 Helpful resources you shared (thank you!)

• Insight Timer — free app with breathing practices, meditations, and sleep support
• White noise, headphones, an eye mask, or sleep bands can be excellent tools when environment isn’t fully controllable

🌙 Final reassurance

If your bedtimes have been all over the place — you’re human.
If delaying coffee feels hard — that’s normal.
If winter makes all of this trickier — you’re not failing.

Small, repeatable adjustments compound over time.

💬 I’d love to hear from you below:

• Which one of these feels most doable right now?
• Morning light, coffee timing, evening lights, or something else?

We’re building this together, one habit at a time!

See you soon,

Your Sasha