Every morning when we wake up, we unconsciously have a cup of coffee. Apparently this is the key to starting the day with energy and enjoying all the positive effects it offers. As the hours go by, the beneficial effects diminish: the caffeine crash has begun , which leads to various effects that may vary according to individual factors . There are many ways to avoid the downturn and the possibility of not suffering it remains in our hands.
Caffeine is the most widely consumed natural stimulant in the world. Natural sources are found mostly in coffee, cocoa, and tea. Produced synthetically, it is added to energy drinks, sodas, dietary supplements and pain relievers.
The main objective of caffeine is to cause a state of alertness, energy, concentration and to reduce fatigue and apathy … But the positive effects are short-lived and it is necessary to take another sip to stay active without suffering the consequences.
What is a caffeine crash?
Caffeine stimulates the nervous system by increasing brain activity, which improves focus and cognition, while delaying fatigue .
These effects can occur with low to moderate caffeine doses of 20 to 200 mg . They appear within 60 minutes after consumption and last about 5 hours on average.
As the stimulating effects wear off, it is common to feel less alert and focused. If you experience extreme tiredness, inability to concentrate, irritability, or a headache, it all indicates that you are experiencing a caffeine crash.
Symptoms vary from mild to severe, depending on the sensitivity and metabolism of the user and last from hours to a week, depending on individual factors.
Fortunately, there are ways to prevent or at least reduce these productivity-killing effects .
How to avoid the caffeine crash?
Focus on sleeping
Many people turn to caffeine, whether from coffee, soda, or energy drinks, to increase alertness and focus in the morning or throughout the day, especially after a poor night's sleep.
Although getting a good night's rest may not be possible every night, it is essential to prevent the caffeine crash.
Consuming caffeine when you are tired or lacking energy will only temporarily relieve these sensations . Once the effects wear off, you will probably feel more tired than before.
When this happens, people tend to drink more coffee , and eventually they must increase the dose to notice the effects. This pattern has been called the “coffee cycle, and over time it can lead to excessive caffeine consumption .
The energizing effects of caffeine are stronger when you are very tired than when you have had a good night's sleep. As such prioritizing sleep can be a way to eliminate or reduce your dependency .
Long-term poor sleep is linked to an increased risk of chronic diseases such as type 2 diabetes, heart disease, obesity, and dementia. Experts recommend getting 7-9 hours of sleep a night.
Avoid consumption close to bedtime
Getting adequate sleep can be difficult if you consume too much caffeine during the day or too close to bedtime.
Caffeine has an average half-life of about 5 hours , which ranges from 1.5 to 10 hours depending on factors such as age, general health, whether you smoke, and genetics.
In other words, half of the total amount of caffeine you consume remains in your body after about 5 hours. Therefore, to prevent the effects of this substance from interfering with rest, it is generally recommended that you not consume it within 5 or 6 hours before bedtime.
In one study, participants who consumed a pill containing 400 mg of caffeine (equivalent to about four cups of coffee) 6 hours before bed experienced interrupted sleep and difficulty falling asleep , resulting in one hour less sleep.
This interruption to sleep can increase drowsiness and fatigue the next day. In fact, regular caffeine consumption is associated with shorter sleep times , reduced quality of sleep, and excessive daytime sleepiness.
Limit your consumption
Due to the long half-life of caffeine, the more caffeine you consume, the longer it will take to leave your body.
Consuming too much caffeine will not only cause a caffeine crash, it can also cause other adverse effects that can range from mild to severe, including:
- anxiety
- agitation
- elevated or irregular heart rate
- Stomach ache
- restlessness
- disorientation.
While caffeine is commonly believed to cause dehydration, it only has a diuretic or urine-producing effect when consumed in excess and by non-habitual users.
When consumed in appropriate amounts, caffeine is safe for most people. Studies recommend consumption in the following amounts:
- Healthy adults, up to 400 mg of caffeine per day , which is equivalent to four 8-ounce (240 ml) cups of coffee. In some, a smaller amount may be appropriate, since genetics also influence how quickly someone metabolizes caffeine.
- Pregnant women no more than 200 mg per day .
- People with anxiety or gastroesophageal reflux disease may want to limit or avoid caffeine altogether , as it can make these conditions worse.
Caffeine can also be found in certain prescription and over-the-counter medications. Therefore, it is good practice to consult with your doctor to determine if it is appropriate and safe for you, and if so, in what dosage.
Don't suddenly stop using
If you consume caffeine regularly, you may have developed a dependence on caffeine . Studies show that it can develop after just 3 days and from daily doses as low as 100 mg.
Withdrawal symptoms resemble a caffeine crash and include headaches, decreased alertness, mood swings, and fatigue, all reversible by re-using caffeine.
Symptoms usually begin 8 to 12 hours from the last time caffeine was consumed , peak after 1 to 2 days, and last up to a week.
One of the first studies on caffeine withdrawal in the early 1990s showed that regular caffeine users who abruptly stopped using caffeine experienced moderate to severe headaches , mood disorders, and fatigue.
If you consume caffeine regularly and want to decrease or eliminate it from your diet, it is better to decrease your intake slowly over several days or weeks rather than to stop suddenly.
On the other hand, if you regularly consume caffeine and experience caffeine crash symptoms by skipping your morning coffee or other beverage containing caffeine, simply consuming that beverage should improve your symptoms.
conclusion
A caffeine crash is characterized by symptoms such as headaches, excessive tiredness, inability to concentrate, and irritability.
You can avoid or reduce the severity of these symptoms by getting enough sleep at night, avoiding caffeine near bedtime, and consuming no more than 400 mg a day if you are a healthy adult.
If you consume caffeine regularly, you can avoid the crash by sticking to your usual daily intake. Alternatively, if you want to reduce or eliminate your intake, do it slowly instead of abruptly.
References
- Justin Evans; Jonh R. Richards and Amanda S. Battisti. Caffeine. For National Center for Biotechnology Information [Updated November 2019].
- Jennifer L. Temple, Christophe Bernard, Steven E. Lipshultz, Jason D. Czachor, Joslyn A. Westphal, and Miriam A. Mestre. The Safety of Ingested Caffeine: A Comprehensive Review. For National Center for Biotechnology Information [Posted May 2017].
- Karima R. Sajadi-Ernazarova and Richard J. Hamilton. Caffeine Withdrawal. To: National Center for Biotechnology Information [Updated December 2019].
