Why Coffee makes you tired and how to overcome Coffee jitters

Drinking coffee isn’t just a pleasure; it’s a part of daily life for many. However, some people might experience fatigue after drinking coffee, especially when they consume too much or in certain situations. Understanding the reasons behind this and knowing how to overcome it is crucial to ensure your coffee experience is always enjoyable and rewarding.

In this article, we’ll delve into post-coffee fatigue, the common causes behind it, and how to overcome it. Let’s explore to ensure you can enjoy your coffee comfortably without experiencing unwanted fatigue.

Why Does Coffee Make You Feel Tired?

Coffee itself doesn’t make you tired – but the amount of caffeine in coffee and how it affects the body can sometimes cause the feeling of fatigue or “coffee jitters”!

Caffeine in Coffee: The Cause of Fatigue

Caffeine blocks adenosine receptors in the brain.

Adenosine is a naturally occurring substance in the brain, and its levels increase when you wake up and decrease when you go to sleep. Adenosine helps the body prepare for sleep by reducing brain activity.

Caffeine and adenosine: Caffeine is a substance found in coffee, and it works by blocking adenosine from binding to its receptors in the brain. When adenosine can’t bind to its receptors, the body doesn’t feel tired or sleepy.

Caffeine’s effect on the body: The body rapidly absorbs caffeine from coffee, and you can feel its effects after a few minutes. Once caffeine is fully metabolized, its effects will wear off.

Caffeine’s duration in the body: Each person may process caffeine differently, but in reality, the body absorbs 99% of caffeine within 45 minutes. While caffeine blocks adenosine, it doesn’t affect the production of new adenosine.

When caffeine wears off: When the effects of caffeine end, adenosine can bind to its receptors in the brain, making you feel tired and sleepy.

In summary, caffeine in coffee temporarily blocks the effects of adenosine, making you feel alert. But when the effect of caffeine ends, adenosine returns and makes you feel tired.

Your Body’s Tolerance to Coffee

Your body’s tolerance to caffeine can affect how tired you feel after drinking coffee. Each person has a different sensitivity to caffeine, leading to varying responses when consuming coffee. Those with high tolerance can drink a lot of caffeine without feeling tired, while those with lower tolerance might feel tired after drinking coffee.

Your body’s tolerance to caffeine depends on many factors, including:

• Genes: Some people have genes that help them tolerate caffeine better than others.
• Age: Your body’s tolerance to caffeine may change with age. In some cases, older adults may have lower tolerance.
• Tolerance: People who regularly consume caffeine may develop higher tolerance. However, this tolerance can decrease if they reduce their caffeine intake or increase their caffeine intake regularly. Because caffeine blocks adenosine receptors when it enters the body, the body will produce more adenosine receptors to counteract the effects of regular caffeine consumption.

In a small study, researchers examined the effects of continuous caffeine consumption on cycling performance in 11 adult exercisers.

At the beginning of the study, the subjects had higher heart rates and greater cycling power after consuming caffeine. After 15 days, however, the effects of caffeine began to diminish.

Based on these results, it appears that those who frequently consume caffeine may build tolerance to its stimulating effects.

However, other research has suggested that continuous exposure to caffeine does not affect how the body absorbs or metabolizes it.

Using Coffee Incorrectly When You Have Certain Health Conditions

If you have health issues such as heart disease, diabetes, anxiety, and stress, you may feel more tired when consuming caffeine.

3.1. People with High/Low Blood Sugar

The effect of coffee on blood sugar levels remains a point of debate for researchers.

Many studies in humans and animals have shown that compounds in coffee can improve glucose metabolism and reduce the risk of developing type 2 diabetes. However, the side effects of caffeine can negate the positive effects of drinking coffee.

According to a 2016 meta-analysis, caffeine can increase blood sugar levels by temporarily reducing insulin sensitivity.

In a small study, researchers observed that consuming 100 mg of caffeine negatively affected glucose metabolism in 10 overweight men. These results suggest that caffeine, not coffee, may affect glucose metabolism, causing blood sugar levels to rise.

People with high blood sugar levels may experience headaches, fatigue, difficulty concentrating, increased thirst, or frequent urination until blood sugar levels return to normal.

3.2. People with Anxiety, Neurological Disorders

Caffeine in coffee can negatively impact people’s mental health. For example, high doses of caffeine (over 400 mg) can cause heart palpitations and anxiety.

In people with anxiety disorders or depression, high doses of caffeine can exacerbate anxiety-related symptoms.

3.3. People with Cardiovascular Problems

After drinking coffee containing caffeine, heart rate and blood pressure may temporarily increase.

However, current research suggests that light to moderate coffee consumption may protect cardiovascular health.

In a 2017 study involving 557 people in Brazil, researchers found evidence to suggest that consuming one to three cups of coffee per day could reduce the risk of cardiovascular disease in a population.

However, the results of a 2019 study suggested that drinking more than six cups of coffee per day could increase the risk of cardiovascular disease.

It’s worth noting that coffee can be very beneficial when used correctly, and in some cases, for people with medical conditions, it can have positive effects. For example, in cancer prevention.

Authors of a 2017 review article found evidence to suggest a potential link between increased coffee consumption and a reduced risk of liver cancer. This is a type of liver cancer.

Additionally, research from 2019 found that compounds in coffee – including caffeine, trigonelline, and chlorogenic acid – protect against the progression of stomach and liver cancer. However, more research is needed to confirm the links between coffee drinking and cancer risk.

How to Overcome Coffee Jitters

When you experience coffee jitters, there are several measures you can take to help reduce the effects of caffeine and feel more comfortable. Here are a few ways to overcome coffee jitters:

• Drink plenty of water: Caffeine has a powerful effect on dehydrating the body, so drink plenty of water to stay hydrated. Water can help reduce the effects of caffeine and make you feel more comfortable.
• Rest and relax: If you feel anxious or stressed after drinking coffee, take time to rest and relax. Practice deep breathing techniques, yoga, or meditation to help reduce stress and feelings of anxiety.
• Engage in light exercise: Light exercise, such as walking, cycling, or yoga, can help increase blood circulation and reduce fatigue after drinking coffee.
• Limit caffeine: Avoid additional caffeine for a short time after feeling jittery. If needed, switch to drinking water or caffeine-free beverages like tea or fruit juice.
• Change your coffee-drinking habits: If you experience coffee jitters regularly, consider adjusting your daily caffeine intake and schedule. Try limiting coffee intake in the afternoon or evening to avoid affecting your sleep.

Recommended Caffeine Limits

An adult should try to consume no more than 400 mg of caffeine per day.

The “Dietary Guidelines for Americans 2015-2020” recommend that most adults adhere to no more than 400 mg of caffeine per day.

While there are no official guidelines for children and adolescents, research suggests that younger children are more susceptible to the effects of caffeine.

In pregnant women, caffeine can stay in the body for up to 16 hours longer than usual. However, according to the American College of Obstetricians and Gynecologists, women can safely consume moderate amounts of caffeine (up to 200 mg per day) while pregnant.

Conclusion

If a cup of coffee makes a person feel tired, the effect of caffeine may be the cause.

Caffeine increases alertness by interfering with certain specific chemical processes in the brain that regulate the sleep-wake cycle. However, after the body fully metabolizes caffeine, it can make a person feel tired.

The speed at which a person’s body metabolizes caffeine depends on genetic and lifestyle factors.

Those who drink coffee daily may develop a tolerance to the stimulating effects of caffeine, meaning they need to drink more if they want to experience similar results.