Coffee has a lively history, one that’s intertwined with its popularity as a way of boosting energy levels, but why do some people find that drinking coffee makes them tired? For many people, that all-important morning cup of joe may come with a few unwelcome side effects, including feeling sluggish instead of energized. Caffeine overload could be to blame, but there are numerous other reasons why drinking coffee can lead to fatigue.
Caffeine activates the body’s adrenal glands, which increases adrenaline, alertness, and focus. At the same time, it can cause a huge spike in cortisol, a hormone that’s released in response to stress. Raised levels of cortisol eventually lead to mental and physical burnout, leaving you feeling listless and exhausted. This is especially true if your body isn’t used to high levels of caffeine, or if you drink coffee late in the day, when your adrenal glands naturally slow down.
Furthermore, coffee is a diuretic, which means it triggers the production of urine, so it dehydrates the body, leading to fatigue and headaches. Coffee also interferes with the absorption of essential vitamins, minerals, and other nutrients the body needs to function properly, like iron and calcium. If you don’t get enough nutrients, your energy levels can suffer.
Additional underlying factors could be behind your post-coffee fatigue. For example, an intolerance to lactose, sugar, or other added ingredients commonly found in coffee products could be the culprit. Low-blood sugar can also be to blame. Coffee provides a temporary boost of energy, but when it crashes, the result can be a lethargic feeling. Your body usually makes up for the level after a few hours, but this might not be soon enough.
So, how can you make sure you’re drinking coffee the right way? The key is to make sure you’re not overdoing it—your body can only handle so much caffeine. Limit yourself to no more than 300 milligrams of caffeine daily, and try to avoid caffeine later in the day, especially within six hours of bedtime. It’s also important to monitor your level of stress and take breaks throughout the day to keep cortisol levels down. Drinking water and eating a balanced diet will also help you hydrate and get the nutrients your body needs.
A Natural Alternative to Coffee
If you’re serious about avoiding the after-effects of coffee, it may be worthwhile to consider natural alternatives. Plenty of herbs, such as tulsi, guayusa, and ashwagandha, offer similar effects to caffeine but with a gentler rise and fall. For instance, guayusa is native to Central and South America, and it’s considered to be a natural energy source. It’s loaded with caffeine, antioxidants, and other compounds that promote overall well-being—all while providing an energy-boosting effect that’s much different to coffee’s.
Tulsi is another healing herb that offers an energizing effect. It’s known as “holy basil,” and it’s been used in Ayurvedic medicine for thousands of years. The herb is available in the form of tea or powder, and it’s believed to reduce stress and mental fatigue while enhancing circulation.
Ashwagandha is another option to try. The herb has been used in Ayurvedic medicine for centuries, and research suggests it enhances cognitive function and reduces chronic fatigue. It’s also believed to reduce stress and anxiety.
Natural juices and smoothies have become popular among people just like you looking for an energy boost. Healthy ingredients like beets, carrots, and apples contain vitamins and minerals that support the body. Plus, their sweetness helps keep your blood sugar level, so the effects don’t crash like coffee.
Identifying Other Triggers for Fatigue
If changing your diet and behavior don’t seem to make a difference, it’s worth investigating other factors that may be behind your fatigue. Identifying and treating underlying medical conditions can provide huge benefits, so keep an eye out for possible causes. General signs of underlying medical issues to watch out for include unusual weight changes, night sweats, difficulty breathing, and dizziness.
Chronic fatigue syndrome is a very complicated condition and should be considered if you experience long-term exhaustion and other worrying symptoms. If you’ve ruled out all the other possibilities, it’s worth consulting with a medical professional to find out more about CFS.
It’s also important to pay attention to your emotional health. Stress, anxiety, and depression can all put a huge strain on the body, so it’s important to take care of yourself. Reaching out and talking to friends, family, and mental health professionals can be a very effective way to identify and manage emotional triggers.
Diet and Exercise
Last but not least, diet and exercise are key for managing fatigue symptoms in both the short and long term. Eating a healthy, nutrient-rich diet can help reduce fatigue by providing the body with essential energy. It’s also important to stay active and moving, as exercise can reduce cortisol levels, improve circulation, and regulate sugar levels in the body.
As far as recommended forms of exercise, try to mix it up with a variety of activities, such as biking, running, swimming, or weightlifting. Doing yoga and meditation can also help, as they can reduce stress and help calm the body, releasing muscles in areas where tension is stored.
Positive Sleep Habits
Sleep disorders and poor sleeping habits are common contributors to fatigue. Getting seven to nine hours of quality sleep each night is vital for maintaining overall energy levels. Listen to your body and prioritize quality rest as much as possible.
You may find it helpful to establish a regular sleep schedule and make time for relaxing activities before turning in for the night. Additionally, making sure your sleeping environment is the best it can be—with comfortable temperatures and no background noises—can help improve the quality of your sleep. Keeping away from screens and other artificial lights at least one hour before bed can promote better sleep.
Supplements to Combat Fatigue
In addition to diet and lifestyle changes, supplementing your daily routine with natural ingredients is another way to combat fatigue. Magnesium, for instance, can help reduce cortisol levels and boost energy levels, while B vitamins can help your body produce energy more efficiently. Certain supplements that contain the amino acid L-theanine can help reduce stress without disrupting sleep, while herbs such as maca and ashwagandha can help to enhance energy and vitality.
No matter which supplement or combination of supplements you choose to trial, it’s important to consult your doctor or a qualified nutritionist before starting a new protocol. They can help you select the appropriate supplement, as well as confirm the correct dosage for your specific body type, age, and health needs.
