The coffee industry has grown in record numbers over the last few years and it is clear that coffee is here to stay. But why does coffee make us so sleepy after drinking it? It is a question that has perplexed coffee lovers for years and the answer is a little more complicated than you might think.
Caffeine, the active ingredient in coffee, is a central nervous system stimulant that combats fatigue and increases alertness. Scientific research shows that its effects peak at about the one-hour mark and then the effects begin to decrease. This is why, for some people, a cup of coffee is their go-to in the morning for a quick pick-me-up. However, what many don’t consider is that while caffeine has a stimulating effect, it can still lead to an ambivalent effect of feeling both alert and tired.
The ambivalence is because, while caffeine acts as an energy booster, it also binds to receptors in the brain and blocks certain neurotransmitters, like adenosine, which is responsible for inducing sleep and calming the body down. So when caffeine blocks adenosine, it could be causing feelings of alertness while also allowing us to stay awake longer. At the same time, the receptors are not receiving any adenosine because it is blocked by the caffeine, and so it is unable to do its job of calming the body down, which can manifest itself as fatigue and drowsiness.
At the same time, when we drink coffee our body releases cortisol. Cortisol is a hormone responsible for alertness and energy, but its effects only last for a short period of time, and when it wears off, we can become even more tired than before. In addition, as caffeine wears off, our bodies will start to crave it, leading to an even higher withdrawal time. This is why, if you drink too much coffee, you may experience a “caff-crash” and feel incredibly exhausted afterwards.
Furthermore, experts suggest that the sleepiness that comes from drinking coffee can also be linked to lifestyle factors, such as stress and anxiety. Coffee can trigger a “fight-or-flight” response, which can make our bodies more prone to fatigue. This is especially true if we’re overworked and haven’t gotten enough sleep. Caffeine can also disrupt sleeping patterns, as well as interfere with our internal circadian rhythms, which regulate our sleeping patterns.
So, why do we get sleepy after drinking coffee? Ultimately, it depends on how much caffeine we’re consuming and the toll that other lifestyle factors have on our bodies. We can still enjoy a cup of coffee in the morning, just be sure to make sure we’re getting enough sleep, limiting our caffeine intake and taking the time to relax and manage our stress levels.
Reducing Caffeine Intake
One of the best ways to combat feeling sleepy after drinking coffee is to reduce our caffeine intake. Every individual’s body metabolizes differently, so what might work for one person might be too much for another. 400mg, or 4 cups of coffee, is usually the safe limit for most adults. It is also important to take breaks in between coffee drinking sessions. This will help our bodies to take a break from the caffeine and reset.
Another helpful tip is to choose decaf coffee. Decaf coffee still has some caffeine, but it is much lower than regular coffee. This makes it the perfect option for those who want some of the flavor and aroma without the side effects of caffeine. Cutting back on coffee drinking sessions throughout the day can also help reduce the sleepy after-effects.
Finally, it is important to remember that caffeine increases dehydration and can cause further feelings of lethargy and fatigue. To counteract this, it is important to stay hydrated and drink plenty of water, especially in between coffee drinking sessions.
Sports and High-Performance Drinks
Some people who feel sleepy after drinking coffee might look to energy and sports drinks as a solution. While these might provide a quick burst of energy, they can be artificial, unhealthy and addictive. In addition, they can contain high levels of sugar, which can lead to further lethargy after the sugar has been processed. If you’re looking for a more natural and balanced way of getting energy, herbs such as ginseng and guarana are gentle and help to boost the body’s natural energy levels.
Natural herbal supplements like Matcha are gaining popularity among coffee drinkers. Matcha contains l-theanine, an amino acid found in green tea which has calming properties. Unlike caffeine, l-theanine does not cause a rush of adrenaline and instead works to provide sustained energy and clarity. This makes it the perfect alternative for coffee drinkers who are looking for a natural and healthier way to increase their energy levels without feeling jittery or sleepy afterwards.
Finally, it is important to remember to get enough nutritional food and exercise. We all have different energy needs, and in order to stay energized, we need to make sure we’re getting the right nutrients as well as adequate exercise. This will help to keep our energy levels up throughout the day, so that we don’t have to rely on coffee or energy drinks to stay awake and alert.
Exercise
Physical activity is one of the best ways to combat feeling sleepy after drinking coffee. Exercise releases endorphins, which can make us feel energized. It can also act as a natural stimulant for the body, and is an effective way of Ward off lethargy without having to rely on coffee or other stimulants.
It is important to choose an exercise routine that is suitable for our lifestyle and needs. Cardio activities such as running or biking are great for getting the blood pumping, while stretching and strengthening exercises can help us stay energized throughout the day. Yoga is especially helpful as it combines both cardio and stretching exercises to exercise mind and body. It can help to reduce stress and put us in a more energized and relaxed state of mind.
It is also important to remember to stay hydrated and nourished throughout the day. Water is essential for keeping the body healthy and energized, and eating a balanced diet with the right amount of vitamins, minerals and nutrients can also help to keep us energized. Fruits and vegetables are especially beneficial as they are packed with essential vitamins and minerals that help to keep us alert and energized.
Naps
Napping is also an effective way to combat feeling sleepy after drinking coffee. Napping can help restore energy levels, reduce mental fatigue and improve alertness. It is important to keep naps short and limited to 15 minutes or less, as any longer could lead to further feelings of grogginess after waking up.
It is also important to remember to set a napping schedule and stick to it. Sleep hygiene is essential for feeling rested and energized, and napping should be looked at as a way to supplement our sleeping cycles, not take away from them. Taking mid-afternoon naps can be helpful for recharging our energy levels and can even prevent us from having to rely on caffeine.
Dietary Supplements
Dietary supplements can also be helpful for those who feel sleepy after drinking coffee. B-vitamins help to increase energy and focus by supporting healthy metabolic function, and this can result in increased alertness. They can be taken in the form of tablets or liquid, and are usually easy and convenient to take.
Herbal extracts such as Rhodiola rosea, ashwagandha and ginseng can also help to increase focus and mental clarity. They provide a natural energy boost and can help us feel more energized and less sluggish. In addition, they can also help to reduce stress and anxiety, making us less prone to feeling tired and drowsy throughout the day.
Finally, magnesium supplements can be beneficial for energy. Magnesium helps to regulate our energy levels and can even help to improve our sleeping patterns, making it less likely that we experience fatigue throughout the day.
