Impact of Drinking Coffee when Tired
Many people turn to coffee when they feel tired, to get them through the day. It can have an immediate effect, providing increased alertness and a feeling of energy. But depending on the kind and amount of coffee consumed, it is possible to drink too much of it, leading to undesirable side effects. People who fall into this habit may not be aware of the consequences that arise when drinking coffee when tired.
Research has shown that drinking coffee when you’re already tired can do more harm than good. It can worsen fatigue and make you feel more tired in the long run. Drinking coffee when you are already fatigued can cause your body to become dependent on the caffeine for the energy boost. People may suffer the come down after drinking it and resort to drinking even more coffee, creating an unhealthy cycle.
Caffeine is a stimulant that enables your body to produce energy at a faster rate, however, drinking too much of it when you are already exhausted can put a strain on your organs, leading to exhaustion and feelings of lethargy. The effects of caffeine can become noticeable quickly, but can last up to several hours or days, decreasing your overall productivity. In addition to this, after the effects of the caffeine have worn off, you may experience an even more intense crash, leading to long term feelings of fatigue.
Despite these potential side effects, there are experts that argue that the effects of drinking coffee in these situations may not be as dramatic as others have suggested. They point out that, depending on the amount of caffeine, the effects may be more gradual, making it possible for people to slowly adjust to drinking coffee, without significant consequences. Furthermore, it has been suggested that drinking coffee in this situation may actually reduce levels of physical and mental fatigue.
Some people may be able to drink coffee at any time, feeling no ill effects, while others may struggle with it, not realising that drinking too much of it could be having more of an impact on them than they realised. The reaction to coffee is different for everyone, dependent on the individual’s biology, and so it is important to pay attention to how coffee affects you.
Impact on Health
Coffee has long been known to have both positive and negative effects on an individual’s health. While small doses of coffee can provide a temporary boost of energy, drinking too much of it can be detrimental, as it could lead to dehydration and other physiological problems, such as digestive and cardiovascular issues.
It is important to be aware of the caffeine content of your cup and to avoid drinking coffee if it will cause you to go over the recommended daily caffeine intake of 400mg. Not doing so could result in further negative health implications in the long run, such as increased risk of heart diseases, elevated blood pressure and an increased risk of stroke.
Consuming coffee late in the day, after mid-afternoon, can have detrimental effects too, as it will disrupt your sleep, leading to feelings of fatigue the following morning. This is because it takes between 4 and 6 hours for caffeine to be completely removed from the body.
Best Practices
When drinking coffee when tired, it is important to take into account potential health implications and to be mindful of your caffeine intake. If you are planning to have an afternoon or after dinner coffee, it is best to opt for decaffeinated options, such as herbal teas, to help you wind down for a good night’s sleep.
If you truly cannot resist the urge to drink regular coffee, it is best to limit your intake and to go for the lighter and smoother options such as espresso –as opposed to cappuccino which may contain more milk and flavouring- or Americano which is made up of espresso and hot water.
It is also advisable to consume food when drinking coffee, especially in the morning, as it will prevent the energy boost from being too intense. Nutrients such as proteins and complex carbohydrates are broken down more slowly than sugars, enabling the body to receive the energy it needs in a more gradual manner.
Alternatives to Coffee
In order to boost energy levels, people can opt for healthier alternative drinks -some with the same amount of caffeine- such as herbal teas, natural fruit juices, or hot chocolate. There are also some foods and supplements which could have a positive impact on energy levels.
For instance, foods that are rich in B vitamins, such as legumes, fish and eggs, as well as foods that contain iron, such as leafy green vegetables, can be beneficial in providing a natural energy boost. In addition, magnesium supplements, which are essential for energy production, can be taken to improve energy levels.
Other Techniques for Boosting Energy
If the urge for a caffeine fix does become too strong, there are other techniques which can be used to boost energy in a sustainable and healthier way. For instance, taking regular breaks throughout the day allow the body to recoup and can be more effective than relying on caffeinated drinks.
In addition, engaging in small breathing exercises, utilising essential oils such as peppermint, lavender and lemon, or drinking water are all healthy and natural ways to regain alertness. Exercise, too, will help with the flow of natural energy in the body and can help to reduce feelings of fatigue.
Research on Coffee
In general, research findings have been inconclusive as to the potential side effects of drinking coffee when already tired. Some individuals are more sensitive to caffeine than others and thus, it is important to gain an understanding of your individual’s reaction to coffee and to ensure that you practice responsible and mindful consumption.
It is important to be aware of the amount of coffee that you consume, what type of coffee you’re drinking, the ingredients within it and the timing of drinking it. Once this becomes a regular habit, it can be beneficial to reducing the feeling of fatigue and increasing productivity in a healthy way.
Effects on Mental Health
When people drink coffee when feeling tired, it can be an attempt to “pull an all-nighter” or to cope with the demands of daily life. However, heavy coffee consumption can have a significant impact on mental health, as it can alter people’s natural sleeping patterns. Skipping nights of sleep can increase the risk of having mental breakdowns, as well as the risk of developing mental illnesses.
Moreover, when people feel tired, they become less alert and are more prone to make mistakes. This can add to feelings of anxiety, as they not only have to cope with being tired, but also with feeling anxious and inadequate. This can all have a notable impact on mental health and, along with the detrimental physical effects of caffeine, should be taken into consideration.
Summary
The effects of drinking coffee when already tired can vary from person to person, but it is clear that it can do more harm than good. It is important to be aware of the potential side effects, to be mindful of the daily caffeine limit and to practice responsible drinking. There are healthier, more sustainable alternatives to coffee, such as nutritive food and supplements, as well as natural energy boosters such as exercise and essential oils. Drinking coffee when feeling fatigued is a common practice, but it is important to be conscious of the potential consequences, both physical and mental.
