Most of us can relate to the feeling of hitting the proverbial “wall” every afternoon in which our minds feel confused and tired, often despite not having had a full night’s sleep. This phenomenon is commonly due to what we refer to as “caffeine crash”.
Caffeine is a commonly consumed stimulant drug found in coffee, tea, energy drinks and even chocolate. When we consume caffeine, it helps activate an arousal response in our brains, making us feel more alert, energised, and ready to focus. While this is great in the morning, afternoon or evenings – when treating ourselves with a coffee pick-me-up – too much caffeine can lead to unexpectedly feeling fatigued, more anxious, and irritable.
Simply put, though caffeine helps us feel temporarily energised, it is not sustainable nor natural in our bodies. To understand this, we have to look at how our bodies naturally produce energy. Our bodies use food, as well as several hormones – such as adrenaline and cortisol – to produce energy by converting glucose stored in our liver and muscles. Unfortunately, caffeine works by changing the way our brains receive and process these hormones, which leads to the boost in alertness and energy.
When we consume caffeine, it blocks the effect of adenosine, a hormone that helps us feel drowsy and urge to sleep. In doing so, the caffeine molecules bind to the adenosine receptors, making them unavailable for other hormones or molecules. As the caffeine diminishes through the day, our body produces higher levels of adenosine to make up for the deficit, and it can affect us in two ways:
- Taking in too much caffeine during the day may finally lead to an overdose of both the hormones and caffeine, which will lead to feeling irritated and exhausted.
- Taking the same amount of caffeine everyday can cause dependence.
This is why drinking coffee late in the afternoon or evening can interfere with our natural sleep and restful night. Our brains do not understand the distinction between caffeine and other energy sources, so drinking coffee late in the day sets our brains into overdrive. As a result, as caffeine leaves our bodies, our brain will have difficulty calming down – leaving us feeling sleepless or groggy. According to experts, the best way to stay energised is by listening to our body’s natural rhythm and avoiding caffeine late in the day.
Impact on Mental Health
The dependence of caffeine can not only make it difficult to get a restful night of sleep, but it can also increase the chances of developing mental health issues. According to the World Health Organisation, depression is the most common illness worldwide. Depression is usually caused by an accumulation of factors such as social and financial pressure, family conflict or daily stress, as well as by imbalances in brain chemicals. It has been found that the overconsumption of caffeine – especially late in the day – can lead to increased stress, irritability and anxiousness.
It is important to note that while there is research looking at the relationship between caffeine and mental health issues, it is often difficult to draw solid conclusions. It is possible that the mental health issues are caused due to other underlying health issues, while caffeine intake can aggravate the symptoms. However, it has been found that reducing coffee intake can have a positive effect on reducing physiological and behavioural effects of depression.
Caffeine Alternative
While coffee offers a great pick-me-up in the morning and during the day, there are several natural alternatives available for those seeking a healthier caffeine alternative. Drinking teas, especially green or black teas, provide a similar and less intense version of caffeine as compared to coffee; plus, teas come with the bonus of being rich in antioxidants that help our bodies feel refreshed. Making herbal teas from natural ingredients, such as chamomile, lavender, passionfruit, and valerian root, can also help naturally relax the body and mind.
For those seeking to avoid caffeine completely, there are other things you can do to help your body feel energised, such as eating balanced and nutritious meals. Eating granola bars, fruits and vegetables, and getting enough sleep are great alternatives to caffeine. Going for a 30-minute walk or doing some yoga can also do wonders in helping you feel energised.
Keeping Intake Low
Everyone metabolises caffeine differently, and it is important to monitor your own consumption. According to experts, up to 400mg of caffeine per day is generally considered safe, which is approximately the amount of four to five cups of coffee – though this amount varies from person to person. As such, it is essential to find a caffeine consumption level that works for you and keeps you energised without making you feel restless. When in doubt, it is best to focus on the less-is-more approach when it comes to caffeine consumption.
For those who don’t wish to give up their morning cup of joe, it is important to ensure that your late afternoon caffeine consumption is limited. Drinking early in the day can help you feel energised, but indulging in late day cups of coffee or tea can lead to unproductive evenings and disrupted sleep. Instead, consider trying herbal teas and natural sustenance for a healthy and energized boost.
Long Term Solutions
The effects of caffeine can extend well beyond the next day, and it is important to consider the long-term implications of your caffeine consumption. If the body becomes too dependent on caffeine, it could lead to side effects, such as restlessness or insomnia. Furthermore, when intake is reduced, it could lead to headaches, as there is an abrupt change in the levels of certain brain chemicals and hormones.
It is beneficial to consider the many alternatives available, such as implementing a regular exercise routine. Exercise can help to release more natural endorphins, which are the feel-good hormones of the body. Additionally, reducing stress levels can often help to manage tiredness naturally. Drinking plenty of water, eating a balanced diet, and getting a good night’s rest can also be helpful in managing fatigue.
Caffeine Timing
Research suggests that for most people, the best time to consume caffeine is between 9:30 and 11:30 in the morning. This is beneficial because it is during the hours when our bodies’ cortisol levels decrease, making it easier for the body to absorb the caffeine. While everybody’s “perfect” time may differ, it is important to exercise discretion and avoid consuming caffeine late in the afternoon into the evening – depending on when you stop drinking caffeine, consider refraining from any caffeine intake for at least six hours before going to bed.
Lastly, it is important to make sure that your body gets the rest it needs in order to function optimally. Napping is one great way to help refill energy levels without the need for caffeine. Proper rest and sleep are essential for feeling rested, alert, and energised so that when you are doing work or needing to stay awake, you don’t have to turn to caffeine to give your body the boost it needs.
Intermittent Fasting
Intermittent fasting, which is a method of eating where you cycle between periods of eating and abstaining from food, is one of the latest and healthiest ways to give your body an energy boost. This practice helps the body to use stored fat as energy, rather than relying on caffeine as a stimulant. Additionally, studies have shown that intermittent fasting can improve cellular repair and metabolism, reduce inflammation, and improve disease resistance.
Intermittent fasting can have many health benefits, as it helps to improve our body’s ability to cope without the need for stimulants. However, it is important to note that while it can help reduce fatigue, it is not a magical cure and should not be used as a substitute for proper nutrition, sleep, and exercise. It is best to discuss with a health care professional to see if intermittent fasting will be beneficial for your specific needs.
Summary
The feeling of hitting a wall in the middle of the day can be a common occurrence for most of us. Whether it be due to not having enough sleep or too much caffeine intake, it can be difficult to manage. By listening to our body’s natural rhythm and avoiding caffeine late in the day, as well as eating a balanced diet, we can help get the rest and energy we need to stay productive and healthy. Additionally, other methods, such as intermittent fasting and doing some exercise, can help us find more sustainable and natural energy without the need for stimulants.
