Caffeine is one of the most widely consumed stimulants in the world. Many people cannot start their day without a cup of freshly brewed coffee or turn to energy drinks later in the day, not to mention the caffeine-containing dietary supplements intended to boost energy, focus, and even weight loss.
However, while caffeine is characterized by providing nearly instant energizing effects, it can also be followed by a caffeine crash – an increased feeling of fatigue a few hours later after drinking your first coffee of the day.
This can be an unpleasant side effect, disrupting your productivity levels or sleep schedule.
With most food establishments serving delicious coffee, often in custom coffee sleeves from sites, it can be hard to resist the temptation of a delicious cup of coffee despite the incoming caffeine crash. So what should you do?
In the article below, we will share more information on how caffeine crash works and provide you with some practical ways to avoid it in the future. From drinking water to getting enough sleep – here’s what you need to know!
How Does Caffeine Crash Work?
A caffeine crash is a condition that can occur when you drink too much caffeine or suddenly stop consuming it.
The symptoms of a caffeine crash are similar to those of withdrawal and can include fatigue, headaches, brain fog, and irritability.
The effects of a caffeine crash are caused by how caffeine affects your body. Caffeine is a stimulant that increases your alertness by blocking the neurotransmitter adenosine, which is a chemical that makes you feel tired.
When you drink caffeine, it binds to the receptors in your brain that are meant for adenosine. This prevents adenosine from binding to those receptors and making you feel tired. Instead, you feel more alert and awake.
Caffeine also increases the levels of other neurotransmitters, such as dopamine and norepinephrine. These neurotransmitters are responsible for making you feel happy and motivated. That’s why you may feel more energetic after drinking coffee.
However, when the effects of caffeine wear off, the levels of dopamine and norepinephrine in your brain decrease. This can lead to fatigue, known as a caffeine crash.
How to Avoid Caffeine Crash?
Now that you know how a caffeine crash works, it’s time to learn how to avoid it. Below are some practical tips that can help you stay energized throughout the day without experiencing any unpleasant side effects.
Drink Water
One of the most effective ways to avoid a caffeine crash is to drink plenty of water throughout the day. As mentioned before, caffeine blocks adenosine receptors in your brain; however, it does not mean your body is no longer producing it.
After the effects of the caffeine wear off, you will experience sleepiness because of the increased levels of adenosine, making you extremely tired. Water can help you reduce that effect. So if you’re tired after drinking coffee, try drinking a glass of water first.
Eat Breakfast
One of the main reasons why people experience a caffeine crash is because they drink coffee on an empty stomach. It is understandable. When you are in a hurry in the morning, you can easily skip breakfast, but the same cannot be said about coffee.
However, that is a mistake. Your body needs constant energy to function properly. Unfortunately, caffeine is only a short-term source of energy and cannot fuel you through the whole day. When it wears off, you need something different to keep you going.
That something is food which is a long-term source of energy. With the food nutrients, you will have backup energy that will decrease the effects of the caffeine crash. After all, breakfast is the most important meal of the day for a reason. So even if you are in a hurry, grab at least a granola bar.
Limit Your Caffeine Intake
If you’re prone to experiencing a caffeine crash, it’s important to limit your caffeine intake. Most healthy adults can safely consume up to 400 milligrams of caffeine per day. This is equivalent to four cups of coffee.
If you’re drinking more than four cups of coffee per day, try to reduce your intake gradually. This will help minimize the symptoms of withdrawal and prevent a sudden crash in energy levels.
Don’t Drink Coffee Later in the Day
Another simple way to avoid a caffeine crash is to avoid drinking coffee later in the day. Caffeine has a half-life of up to five hours, which means it takes around five hours for your body to eliminate half of the caffeine you consume.
As such, if you drink coffee at 3 pm, half of the caffeine will still be in your system at 8 pm. Drinking coffee later in the day can disrupt your sleep and make you feel tired the next day.
Get Enough Sleep
One of the best ways to avoid a caffeine crash is to get enough sleep. Most adults need around seven to eight hours of sleep per night. However, many people don’t rest for the recommended hours because they have busy lifestyles.
If you’re not getting enough sleep and try to compensate for it with more caffeine throughout the day, this isn’t going to work.
You need to start prioritizing your sleep schedule and get the rest you need. For this reason, you should also avoid drinking caffeine late in the day as it can disrupt your sleep patterns.
Exercise Regularly
Exercising regularly is another great way to prevent a caffeine crash. Exercise increases your energy levels and helps you stay alert throughout the day. It also helps improve your sleep quality, which can further prevent a caffeine crash.
So, if you’re feeling tired after drinking coffee, try to go for a walk or do some light exercises. This will help improve your energy levels and prevent a sudden crash later on.
Conclusion
A caffeine crash is a condition that can occur when you drink too much caffeine or suddenly stop consuming it. The symptoms of a caffeine crash are similar to those of withdrawal and can include fatigue, headaches, brain fog, and irritability.
To avoid a caffeine crash, try to limit your caffeine intake, drink plenty of water, eat breakfast, and exercise regularly. You should also avoid drinking coffee later in the day. If you’re not getting enough sleep, start by fixing this in the first place. Good luck!
