Regularly achieving adequate sleep can help decrease your reliance on caffeine for energy and prevent the crashes that may result from inadequate sleep. Achieving adequate sleep can be difficult if you consume too much caffeine throughout the day or too close to bedtime. Caffeine has an average half-life of about 5 hours, ranging from 1.
In other words, half of the total amount of caffeine you consume remains in your body after approximately 5 hours. In one study, participants who consumed a pill containing mg of caffeine — equivalent to about four 8-ounce mL cups of coffee — 6 hours before bed experienced disrupted sleep and difficulty falling asleep resulting in 1 less hour of sleep 10 , This disruption in sleep or difficulty falling asleep can increase sleepiness and fatigue the following day.
In fact, regular caffeine intake is associated with shorter sleep times, reduced sleep quality, and excessive daytime sleepiness 12 , 13 , 14 , Depending on your tolerance to caffeine and when you usually go to bed, it may be best to only consume it early in the day Consuming excess caffeine will not only lead to symptoms of a caffeine crash once it wears off, but it can also cause other mild to severe adverse effects.
Adverse effects of consuming too much caffeine include 1 :. 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 consumers 2. Studies suggest that healthy adults can safely consume up to mg of caffeine per day, equivalent to about four 8-ounce mL cups of coffee 2 , Since genetics also influence how fast someone metabolizes caffeine, a lower amount in some may be more appropriate.
People with anxiety or gastroesophageal reflux disease GERD may want to limit or avoid caffeine altogether as it can worsen these conditions 20 , Caffeine may also interact with certain prescription and over-the-counter medications. Consuming too much caffeine can cause agitation, an elevated or irregular heart rate, and stomach upset.
If you regularly consume caffeine, you may have developed caffeine dependence. Studies show that caffeine dependence can develop after just 3 days of use and from daily doses as low as mg 23 , Withdrawal symptoms resemble a caffeine crash and include headaches, decreased alertness, mood changes, and fatigue — all reversible by consuming caffeine. Symptoms typically begin 8—12 hours from when you last consumed caffeine, peak after 1—2 days, and last for up to a week One of the first studies on caffeine withdrawal from the early s demonstrated that regular caffeine users who abruptly stopped consuming caffeine experienced moderate to severe headaches, mood disturbances, and fatigue On the other hand, if you regularly consume caffeine and experience caffeine-crash symptoms from skipping your morning coffee or other caffeine-containing beverage of choice, simply consuming that beverage should improve the symptoms.
You can become dependent on caffeine even if only consuming it over a short period of time and in relatively small doses. You can avoid withdrawal symptoms by sticking with your usual caffeine intake or reducing your intake slowly over time. A caffeine crash is characterized by symptoms like headaches, excessive tiredness, an inability to concentrate, and irritability. The answer: Caffeine blocks adenosine in your brain , which is what your brain produces when you're tired.
But when you're drinking coffee, your brain doesn't stop producing adenosine. So when the caffeine wears off, adenosine floods your brain's receptors, making you tired and ready for bed. I know it can be hard, but don't slam your pot of coffee as soon as you wake up. Spread your coffee consumption throughout the day so you don't crash in the afternoon. In addition to making you less irritable, sipping strong coffee all day long will make you like your coworkers more, too.
Starting the day with normal adenosine levels will prevent a crash. The best way to do this? Get a good night's sleep. For adults, that's between 7 and 9 hours a night. Drinking water in the morning when you get up will save you in the long run. The bottom line: You need to drink water to get caffeinated. It helps prevent headaches, keep you hydrated, and is essential to brain function — it all goes back to adenosine.
Though consuming caffeine regularly can contribute to adrenal fatigue, caffeine withdrawal, poor sleep, anxiety, and changes in heart rate, it can also do a lot of really great things when consumed in moderation. In addition to these benefits, studies also show that caffeine affects your performance positively by increasing focus and physical performance. With all of the benefits caffeine can offer, how much is too much?
According to research, it appears that adults can safely consume up to mg of caffeine per day. However, caffeine affects different people in different ways, and you may find that your tolerance is much lower.
Too much caffeine can cause symptoms such as headaches, anxiety, irritability, and diarrhea. It can also cause increase thirst because it has a mild diuretic effect. Back-to-back lattes can make you feel like the Energizer Bunny … until the dreaded caffeine crash blindsides you.
But wait a minute, caffeine is supposed to give you energy, right? Well, the answer to that question is a little bit tricky. This is why you experience more energy and focus soon after drinking coffee or tea. These effects also have to do with the way caffeine affects adenosine receptors in the brain.
This is what makes you want to crawl into bed or under your desk for a nap. Give these suggestions a try and see if they work for you.
Congrats, girl! Here are some healthy ways to limit caffeine. If you have to rely on caffeine to make it through the day, you may want to turn your focus to your diet.
Consume plenty of nutrient-rich vegetables, fruits, lean proteins, and grains for optimal energy. If you feel like you need a little help getting the nutrition you need from your diet, try supplementing with a multivitamin product such as Hermulti.
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