When it comes to getting a morning kick start, drinking coffee is the most popular choice. However, if you’re of the unlucky few, coffee may have the opposite effect, leaving you feeling more sluggish than energized. So why does coffee have such an unpredictable impact?
The answer may lie in a combination of factors, starting with genetics. Some people have a genetic intolerance for caffeine which can cause an over-stimulated state. People with this intolerance may sleep better without coffee, and therefore become more tired during daytime.
Another factor is how much coffee you’re drinking. If you routinely drink large amounts of coffee, you can eventually become tolerant to it, allowing the body to access stored energy that is stored in fat deposits. This can also cause drowsiness, and can make you extra tired once the caffeine wears off.
Your lifestyle choices matter too – if you consume coffee late in the day, or have caffeine late into the evening, it can disrupt your sleep-wake cycle, leading to a general feeling of fatigue. Drinking too much coffee can affect hydration levels, leading to a dehydrated and sleepy feeling.
Finally, it could be the result of drinking the wrong kind of coffee. As certified nutritionist Dr. Gigi Chow reveals, “coffee can stimulate or depress depending on the quality of the bean, how it was roasted and even how it was prepared.” Simply put, if you’re having bad quality coffee that’s not freshly brewed, it may be the culprit.
Sleep Quality
Regularly drinking coffee in the evening could lead to a decrease in deep sleep quality, length and efficiency, leading to feeling tired in the morning. According to a report by the American Academy of Sleep Medicine, onset of sleep decreased by 7 minutes, and efficiency decreased by 24%, after five nights of drinking coffee at bedtime.
Moreover, regular coffee drinking can lead to a tolerance for caffeine and poor sleep quality overall, due to its stimulating effects. This may be especially true for those with pre-existing sleep problems, as caffeine can worsen their condition.
Therefore, if you’re having trouble sleeping, or feeling drowsy and experiencing other sleep-related symptoms, you may want to make changes in your coffee intake habits.
Stress and Anxiety
For some people, coffee not only provides a boost of energy, but also contributes to stress and anxiety levels. This can worsen daytime fatigue and cause unpleasant symptoms, like insomnia. Caffeine also increases production of the hormone cortisol, which can interfere with sleep cycles during the night.
Dr. Christine Greves, a physician at Luxe CrossFit Cure, states, “anxiety and increased cortisol levels are known to lead to sleep deprivation overtime.” Therefore, it’s important to keep coffee intake moderate, avoid heavy meals late in the day, and establish healthy lifestyle habits.
Healthy Coffee Habits
If you’re craving coffee without an afternoon crash, try to consume no more than two cups per day, and limit your intake in the afternoon. Also, make sure to buy quality coffee beans that are freshly ground, and try adding healthy alternatives, like coconut oil and MCT oil, to make your coffee more nutritious.
If you are still feeling drowsy after a moderate coffee dose, watch for other possible causes of fatigue, such as a nutrient deficiency or dehydration. Keep in mind that drinking too much coffee can lead to imbalances, so focus on staying well-hydrated and try sipping on herbal teas for a natural energy boost.
Energy Drinks
Despite their popularity, energy drinks can be dangerous since they often combine high levels of caffeine with large amounts of sugar and other stimulants. Consuming these beverages can lead to an extreme crash, resulting in an exhausted and lethargic state.
In addition, popular energy drinks are often full of preservatives, additives, and artificial sweeteners, none of which are good for your health. Furthermore, relying on energy drinks too frequently can lead to dependency, or worse, increase risk of addiction.
Depression and Anxiety
Interestingly, too much caffeine can exacerbate existing depression and anxiety disorders. Caffeine can also lead to abrupt mood swings, as well as feelings of irritability and agitation. This can be debilitating for those already prone to depression and mood-related issues.
Therefore, if you’re struggling with depression or anxiety, consider avoiding caffeine altogether, or limit your intake to just one cup in the morning. While coffee can be an enjoyable part of the day, it’s important to keep it in a healthy balance and recognize the signs of dependency.
The Bottom Line
It’s safe to say that coffee can be a helpful yet unpredictable beverage when it comes to energy and alertness. Whether it has a positive or negative effect depends on the person, their genetic makeup, and lifestyle choices.
If you’re drinking coffee and experiencing fatigue and other sleep-related issues, consider moderating your intake and looking into other ways to boost your energy. Also look for underlying causes, like deficiencies or cortisol imbalance, that could be contributing to your current state.
