As a lover of coffee, you’ve likely experienced the dreaded coffee crash. That moment when you’re brimming with energy and motivation but then, like clockwork, you’re overcome with an almost unbearable exhaustion barely hours after you finished your cup. What’s going on here? How is it that something that’s meant to make us feel energized is making us feel like we’re ready for a nap? Here we’ll explore a few possible explanations why coffee is making you feel exhausted, and how to mitigate the post-caffeine crash.
Caffeine and Adenosine
When caffeine is metabolized by the body, it binds to the adenosine receptors. Adenosine is a neurotransmitter that promotes sleep and suppresses arousal. When caffeine molecules enter the receptors, that inhibition of the receptors is blocked. Therefore, the individual experiences an energy boost. The energy surge that comes with the caffeine is short-lived, however, because the caffeine molecules eventually leave the receptors and the individual is left with a feeling of tiredness. That feeling of tiredness is intensified after the caffeine is metabolized out.
Cortisol and Adrenaline
Caffeine stimulates the adrenal glands, which produce hormones like cortisol – the hormone responsible for the sense of urgency and focus that accompanies the coffee experience. When cortisol is coursing through the system, the individual is less likely to need rest. When cortisol levels drop, sleepiness or fatigue may set in.
Nutritional Deficiencies
Caffeine’s effects on our bodies are compounded by the types of food and beverages we consume alongside it. Caffeine blocks the absorption of certain vitamins and minerals – including vitamin B, iron, and magnesium – making it more difficult for our bodies to absorb the nutrients we need to feel energized and alert. Even if you are getting adequate amounts of these nutrients in your diet, caffeine can still interfere with their absorption and have a similar crash-inducing effect. This is known as the “caffeine-nutrient depletion spiral”.
Jitters and Anxiety
Caffeine is also a stimulant and can cause jitters and anxiety in some people. This heightened state of arousal is tiring and can cause feelings of fatigue and exhaustion after consumption. Caffeine can also increase your heart rate and blood pressure, which can also contribute to feelings of fatigue or exhaustion.
How to Avoid the Post-Coffee Crash
Despite the various ways in which coffee can disturb natural bodily rhythms, there are some strategies you can employ to avoid the post-coffee crash. One way to mitigate fatigue is to drink your coffee strategically. Try to avoid consuming more than 400 mg of caffeine – roughly four 8-ounce cups of coffee – in a single day. Drinking your coffee closer to the beginning of your day might also help to avoid an energy crash later in the day.
You might also want to consider when to eat or snack while drinking or after drinking coffee. Eating regular meals and snacks throughout the day can help to stabilize your blood sugar levels, which can reduce post-coffee fatigue.
Herbal Alternatives
If you still find yourself experiencing an energy slump after consuming coffee, try to focus on hydration. Staying hydrated can help to combat the effects of dehydration, which can contribute to feeling tired and fatigued. Additionally, try to incorporate herbal beverages, such as green tea, chamomile tea, or other teas with natural ingredients into your caffeine routine. These teas have fewer caffeine content and more of herbs that can help you relax and feel better.
Try Short Doses of Caffeine
For better control of your energy levels throughout the day, it might be helpful to use small, frequent doses of caffeine throughout the day. Try having two or three 8-ounce cups of coffee or two cups of tea spaced out over the course of the day. This will help to stabilize your energy levels, allowing you to focus better and fend off fatigue.
Mindful Consumption
Finally, it is important to remember that coffee can be helpful and energizing, but it is important to consume coffee in moderation and be aware of how it affects your body. When consumed in small doses, coffee can be beneficial. But if you find that you’re regularly experiencing post-coffee exhaustion, or you’re drinking more than 4 cups of coffee a day, it might be time to rethink your caffeine routine.
Develop a Caffeine Routine
Drinking coffee responsibly can be a great way to take advantage of its stimulating effects without feeling fatigued and exhausted afterwards. Developing a caffeine routine can help you to understand your unique caffeine sensitivities and get the most out of your coffee experience. Rather than having to take a nap after every cup of coffee, try to be mindful about when, what, and how much you’re drinking.
Understanding Your Caffeine Sensitivity
Take the time to understand how caffeine affects your body and how best to adjust your consumption pattern to avoid that dreaded post-coffee crash. If the exhaustion is unavoidable, try to drink plenty of water throughout the day and opt for a caffeine-free drink like herbal tea or caffeinated-free soda. You could also consider taking a nap or exercising if you’re feeling particularly exhausted.
Supplements
Consider taking daily supplements like magnesium, vitamin B6 and B12, and iron to help prevent energy depletion. Taking supplements regularly can provide the vitamins and minerals you need for your body to feel energized and alert.
Dietary Changes
Finally, consider making dietary changes to help reduce the post-coffee crash. Eating, regular meals throughout the day can help stabilize your blood sugar levels, which can help reduce post-coffee exhaustion. Eating an anti-inflammatory diet rich in fruits, vegetables, and whole grains can also help to reduce fatigue and exhaustion.
