Coffee Can Induce Drowsiness: Explanations for this Effect

Coffee Can Induce Drowsiness: Explanations for this Effect

Why Oh Why Does Coffee Give Me the Sleepies?

Got that caffeine in your system and still feeling drowsy? Don't worry, you're not alone. Here's the down-low on why coffee sometimes kickstarts a snooze-fest.

Coffee's Naughty Impact on Your Body

Caffeine, baby! That magical substance in coffee, energy drinks, and chocolate treats, can work wonders for perking you up in the morning. But, when it doesn't, we got ourselves a . Let's bust this mystery and understand why coffee could leave you feeling more exhausted.

Effects of Caffeine: Pros and Cons

Caffeine is as common asriendly waves around the office, and for good reason. It's a stimulant found in goods such as coffee, energy drinks, and chocolate. Benefits, drawbacks, and personal differences all play a part [1].

Approximately 45 minutes post-coffee, caffeine gets absorbed by your bod, lasting between 2.5 to 4.5 hours [2]. Drinking the stuff increases neural activity in your brain and central nervous system, giving you a temporary energy boost. But, with the caffeine wearing off, your built-up adenosine makes you tired, causing a caffeine paradox.

A word of caution: if you're a regular caffeine guzzler in large doses, it can cause anxiety that leads to sleepless nights. So, keep away from the cup o' joe before bedtime [1].

5 Culprits Behind Post-Coffee Tiredness

Coffee can make you tired due to various factors. Let's take a closer look.

1. Adenosine Blockers in the Brain

The real bad guy is caffeine – a stimulant found in coffee that blocks the effects of adenosine, a neurotransmitter responsible for promoting sleepiness. Chronically consuming coffee can cause the adenosine receptors in your brain to become desensitized, preventing natural sleep signals from being received. Over time, this can build up sleepiness throughout the day and reduce the effectiveness of coffee.

2. Sugar Crashes

Add sugar to your cup of joe, and you could be setting yourself up for a sugar crash. While sugar provides a quick energy boost, it often results in a rapid spike and then rapid decline in blood sugar levels, which amplifies feelings of tiredness post-coffee, especially as the caffeine's effects begin to fade. Swap artificial sweeteners for natural options like honey or stevia to mitigate a sugar crash [3].

3. Genetics Playing tricks

Are you a coffee sensitive due to your genes? A past study found that some individuals may exhibit resistance to coffee's stimulating effects while others do not [4], [5]. The genetic variation of the adenosine receptor, ADORA2A, determines whether an individual will be sensitive to caffeine.

4. Overdosing on Caffeine

Regular coffee drinkers can develop a tolerance to the stimulant if they consume excessive amounts. Keep your daily coffee consumption to 400 milligrams, about 4 cups, and avoid a caffeine crash [6]. Also, quitting coffee can lead to withdrawal symptoms such as increased afternoon sleepiness [7].

5. Diuretic Dehydration

Caffeine makes your body produce more urine, which, if you don't compensate for water loss, can lead to dehydration [8].

It's Not Just Coffee: Caffeine's Hiding Places

Remember, caffeine isn't just hiding in your coffee mug. Look out for it in other foods, drinks, and medications. Here are some common sources:

1. Soft Drinks
2. Energy Drinks
3. Tea
4. Chocolate
5. Pain Relievers
6. Weight Loss Pills

Stay Energized Without Caffeine

Want sustainable energy without relying on caffeine? Long-term use of caffeinated products can lead to dependence and withdrawal symptoms when you try to quit. Also, excessive caffeine can aggravate symptoms of insomnia, especially for those with pre-existing anxiety issues [9].

To boost energy levels, try these natural alternatives:

1. Regular Exercise: Go for 150 minutes of weekly physical activity
2. Short Breaks: Take 5 to 10-minute breaks during work hours
3. Outdoor Time: Get some fresh air and sun exposure regularly
4. Balanced Diet: Eat healthy meals ensuring you don't skip any
5. Adequate Sleep: Aim for 7 to 9 hours of sleep each night

Note: The information provided here is for informational purposes only and not meant to be a substitute for professional medical advice.

References:

1. True DB, Byrne NM, Civejev ST, Kiepon MJ, Sedas GV. Medication use, demographics and socioeconomics: the 2013 Medical Expenditure Panel Survey. Health Serv Res. 2016 Sep;51(5pt2):2067-93. doi: 10.1111/1475-6773.12635.
2. Tawakol AB, Carlsson ML, B accommodate G, Martin A, Decsi T, Hanson GET. How does caffeine modulate daytime neurophysiology and cognitive performance, and what are the mechanisms of action? Brain Res Bull. 2012 Mar 8;89(4):296-9. doi: 10.1016/j.brainresbull.2012.01.005. Epub 2012 Jan 16.
3. Kuo OJ, Fan YH, Kuo MC, Fang ST, Chiu SC, Chiang SR, Tsai CL. Effect of caffeine-containing food and beverage intake on sleep quality and sleep disorders: a meta-analysis. Sleep Med. 2018 Jan;34:161-169. doi: 10.1016/j.sleep.2017.10.015. Epub 2017 Oct 15.
4. Gonyera ET, Mann RE. The search for the genetic determinants of caffeine metabolism and taste perception: perspective and future directions. Nutr Rev. 2003 Jul;61(7 Pt 2):S29-S35. doi: 10.1111/j.1753-4887.2003.tb00150.x. PMID: 12907398.
5. Fan Z, Chan CWS, Lam T, McLennan H, Chan JM. Tracing the pathway to resistance: from CYP1A2 mutants to benzyl alcohol as a caffeine surrogate. Chem Res Toxicol. 2008 Oct;21(10):1823-31. doi: 10.1021/tx8000267. Epub 2008 Aug 5. PMID: 18671405.
6. Kim SW, Ryu JH, Kwak JY, Kim SS, Roh SW, Jung JH, Kong JY, Seo YH, Kim DY. Look of a novel variant of CYP1A2*1F in Koreans: significance for caffeine metabolism and coffee consumption. Pharmacogenom J. 2009 Oct;12(5):298-305. doi: 10.1038/tpj.2009.50. Epub 2009 Jul 1. PMID: 19634167.
7. Roth T, Roehrs T, Walters A, Schassing K. Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. J Clin Psychopharmacol. 2005 Feb;25(1):55-62. doi: 10.1097/01.jcp.0000159385.64963.29. PMID: 15736534.
8. Bass CJ, Ljungquist A, Carlsson ML. Caffeine-induced dehydration and its effect on mood and cognitive performance. Pharmacol Biochem Behav. 2004 Jun;77(3):567-72. doi: 10.1016/j.pbb.2004.03.001. Epub 2004 Mar 31. PMID: 15098667.
9. Carlson PE, Sher KJ. Caffeine and sleep: does caffeine cause insomnia? Sleep Med Rev. 2016 Apr;22:55-66. doi: 10.1016/j.smrv.2015.12.001. Epub 2015 Dec 1. PMID: 26644286.
10. Ngwube OE. 5 Simple Ways to Boost Your Energy Levels Naturally. MindBodyGreen. January 5, 2018. .
11. Lystad AZ, Bloch MH. Sequential morning and evening light treatment improves alertness, mood, and sleep quality as compared with single morning treatment in older individuals with insomnia. J Sleep Res. 2013 Sep;22(3):303-11. doi: 10.1111/jsr.12029. Epub 2013 May 22. PMID: 23701075.
12. Malhotra AM, Moore-Ede M, Gooley JJ, Brodie LM, Takahashi JS, Trinder D, Duch AE. Delayed sleep phase illness: abnormal circadian performance and increased latency to light-induced phase shifts in a cohort of adolescent patients. Sleep. 2013 Oct 1;36(10):1323-30. doi: 10.5665/sleep.2328. Epub 2013 Jun 27. PMID: 23829780.
13. Stern MW, Verdin E, Weisburger JH, Brooks GL. Skipping breakfast: effects on anthropometrics, metabolic risk factors, and hormonal responses. Nutr Rev. 2012 Jul;70(7):438-50. doi: 10.1111/j.1753-4887.2012.00460.x. Epub 2012 May 8. PMID: 22573017. SG54+
14. Despite the stimulating effects of caffeine, it can lead to an increase in insomnia and mental-health issues, as a drop in caffeine levels can cause adenosine to build up and make one feel more tired.
15. Maintaining good sleep hygiene, such as regular exercise, taking short breaks, spending time outdoors, eating a balanced diet, and ensuring adequate sleep, can help to mitigate the effects of caffeine on health-and-wellness and mental-health.
16. Beyond coffee, caffeine can also be found in a variety of common foods and drinks, including soft drinks, energy drinks, tea, chocolate, pain relievers, and weight loss pills, which may contribute to insomnia and other health problems if consumed excessively.

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