It’s no secret that coffee has caffeine, which is a stimulant. So, you would think that coffee would make you more alert and awake. But, for some people, coffee has the opposite effect. It makes me tired and sleepy. You’re not alone – studies show that about 64% of people say coffee makes them feel tired. So why does coffee make me sleepy instead of awake? (also known as symptoms of caffeine crash).
Let’s take a closer look.
Reason 1: Adenosine
Caffeine works by blocking adenosine, a nucleoside present in all of our cells. Adenosine is involved in many processes, including sleep. By blocking adenosine, caffeine in coffee keeps us awake and alert.
Interestingly, adenosine itself is a byproduct of cellular metabolism. As we go about our day, our cells produce a waste product. This adenosine accumulates in the brain and eventually leads to drowsiness. That’s why we feel tired at the end of a long day.
Coffee blocks this build-up of adenosine by binding to adenosine receptors. Coffee block adenosine from having its usual effects, including making us feel sleepy. Caffeine also increases the release of neurotransmitters like dopamine and norepinephrine, which can further improve alertness.
However, your body continues to produce adenosine even when you’re drinking caffeine. That means that when the effects of the caffeine wear off, you’re left feeling tired and groggy because your brain is suddenly bombarded with all the adenosine that was building up.
Reason 2: Coffee Makes You Pee
Coffee is a diuretic that helps your body get rid of water. When you drink coffee, your body produces more urine. And when you have to pee more, you lose more water and become dehydrated.
So if you’re someone who can’t live without coffee, make sure you’re drinking lots of water throughout the day to stay hydrated. And if you’re prone to dehydration, you might want to limit your coffee intake or switch to decaf.
How much coffee is too much? It depends on the person. But if you’re drinking more than four cups daily, you might want to cut back.
Reason 3: Too Much Sugar In Coffee
We all know that too much sugar in our coffee makes you tired. Excess sugar can lead to weight gain, which can, in turn, lead to diabetes and other health problems. It can also cause cavities and tooth decay. Sweeteners also increase blood sugar.
Did you know that the average cup of coffee has more sugar than a can of soda? That’s right, a soda can has about 39 grams of sugar, while a cup of coffee may have about 54 grams.
Your body metabolizes sugar much more quickly than caffeine. Some people experience sugar crashes as little as 90 minutes after consuming the sweetener. Once it makes its way through your system, you may experience fatigue.
Reason 4: Caffeine Can Make You Stress
Epinephrine is a hormone and neurotransmitter that helps to regulate the body’s stress response. When we experience stress, our body releases epinephrine into the bloodstream. This increases heart rate and blood pressure and the release of glucose from the liver. Caffeine is a stimulant that can cause the body to release epinephrine. Caffeine can be found in coffee, tea, energy drinks, and chocolate. Caffeine consumption in coffee causes the body to go into a “fight-or-flight” response, which can lead to stress.
While epinephrine can be helpful in small doses, too much can lead to anxiety and other health problems. Caffeinated beverages can also cause the body to release more epinephrine than it can handle.
As per scientific research, the levels of epinephrine and cortisol can be increased by consuming caffeine. Even regular coffee drinkers can face this issue, which causes spikes in stress. Your body is put into a high-alert state, making you feel tired and sleepy.
This means the coffee you drink daily can still make you feel stressed, and your body may turn that stress into sleepiness.
Reason 5: The Dairy is Affecting You
Tryptophan is an essential amino acid that the body needs to create proteins. It can also be found in some foods, like dairy, poultry, and nuts. When you eat foods that contain tryptophan, it’s absorbed into the bloodstream and then taken up by the brain. Once in the brain, tryptophan is used to make neurotransmitters, including serotonin and melatonin.
Serotonin is a neurotransmitter that helps regulate mood, and melatonin is a hormone that helps regulate sleep. Research suggests that tryptophan can help increase serotonin levels in the brain, which can, in turn, help improve mood. Additionally, tryptophan can help increase melatonin levels in the brain, which can help you sleep.
Reason 6: There are Molds in Your Coffee
Recent studies have shown that coffee beans are often contaminated with mold. And when coffee is brewed, the mold toxins are released into the drink.
These toxins can cause many health problems, including fatigue, headaches, and digestive issues. They can also worsen allergies and contribute to anxiety and depression.
So how can you protect yourself from these harmful toxins?
First, make sure you’re only buying coffee beans from reputable sources. Check labels carefully, and look for brands that offer third-party lab testing.
Be sure to use filtered water when you’re brewing coffee at home. And if you notice any mold on your coffee beans, discard them immediately.
Reason 7: Your Caffeine Tolerance
Caffeine is a stimulant drug that speeds up the nervous system. This can lead to increased alertness and energy. However, over time, people who regularly consume caffeine can develop a tolerance to its effects. This means they must consume more caffeine to feel the same alertness and energy levels.
Caffeine tolerance can also make people feel more tired than usual. This is because the body becomes used to the stimulating effects of caffeine and no longer responds to it the way it once did. As a result, people may need to consume more caffeinated beverages to feel energetic and alert.
Other Effects Of Coffee
On the plus side, coffee can be a great source of antioxidants. Antioxidants are substances that protect your cells from damage. They can help reduce your risk of chronic diseases like heart disease and cancer.
Coffee also contains caffeine, a natural stimulant. Caffeine may improve mood, increase alertness, and help you focus. It can also give you a much-needed energy boost.
On the downside, coffee can be addictive. Some people rely on it to get through the day, and they may have trouble sleeping if they drink it too late. Too much caffeine can also cause anxiety and restlessness.
And, like all things, coffee is best consumed in moderation. Too much of anything can be bad for you.
How To Minimize These Effects
It’s no secret that coffee may have some pretty unpleasant side effects. From jitters and anxiety to heartburn and indigestion, coffee can make you feel less than your best. But don’t worry; there are some simple things you can do to minimize these effects and make your coffee drinking experience much more enjoyable.
Here are a few tips to help you enjoy your coffee without all the unwanted side effects:
1. Choose a high-quality coffee.
The quality of your coffee can make a big difference in how it affects your body. If you’re drinking low-quality coffee, it’s more likely to cause problems like heartburn and indigestion. But if you choose a higher-quality coffee, it will be easier on your stomach and won’t aggravate any existing conditions.
2. Drink it black.
Adding milk and sugar to your coffee can make it easier on your stomach, but it also increases the chances of experiencing jitters and anxiety. If you want to avoid those side effects, drink your coffee black.
3. Don’t drink it on an empty stomach.
If you drink coffee on an empty stomach, it’s more likely to cause indigestion and heartburn. So, try to have a little something in your stomach before you enjoy your cup of coffee.
4. Avoid drinking too much.
It’s important to enjoy your coffee in moderation. Drinking too much makes you more likely to experience side effects like jitters, anxiety, and heartburn. So, limit yourself to one or two cups per day.
The US Department of Health and Human Services suggests limiting your intake of brewed coffee to 2-4 cups, or around 400 mg, per day.
5. Drink it slowly.
Drinking your coffee too quickly makes you more likely to experience heartburn and indigestion. So, take your time and savor each sip.
Following these simple tips, you can enjoy your coffee without worrying about unpleasant side effects. So, go ahead and enjoy a delicious cup of coffee, knowing that you’re doing everything you can to minimize the chances of unwanted side effects.
Coffee can make you sleepy patterns (symptoms caffeine crash). Although it’s a stimulant, caffeine can make it harder to fall asleep at night. And if you’re not getting enough sleep, you will likely feel tired during the day.
It’s important to remember that everyone responds to caffeine differently. Some people are more sensitive to its effects than others. So, if you find that coffee makes you feel more tired than awake, you may be just one of the people who is more susceptible to its sleepy effects.
Talk to your doctor if you’re concerned about how coffee affects your sleep. They can help you determine if you need to cut back on your caffeine intake or if there’s another reason why you might be feeling sleepy during the day.