Caffeine is the most consumed psychoactive stimulant across the world, and can significantly boost your energy levels and increase your mind's sharpness. The most prominent dietary source of caffeine for most people around the globe is coffee. There are over 2 billion individuals that drink a cup of coffee every day. But even if it's widely known as an energy booster, you may wonder why caffeine makes me tired?
That's because everyone reacts differently to caffeine. Some people feel tired after only one cup, while others can drink several servings and feel nothing. In this article, we have provided everything you need to know about coffee, caffeine, and sleepiness, helping you get answers to your aching questions such as is coffee making me tired? Why does it make me sleepy?
Why Does Caffeine Makes Me Tired
Many people drink coffee using grounds or the best coffee capsules intending to get that caffeinated buzz to start their day right. And while coffee contains various ingredients, and several factors to make the best brew, like how much ground coffee per cup should you use, caffeine is the one that gets the most attention. Ingesting caffeine can stimulate a person's central nervous system, making them feel more energetic, alert, and awake.
However, what about when the drink doesn't give you that caffeine buzz you need, leaving you to wonder why coffee makes me tired? The caffeinated beverage can affect a person's body in several ways, and how it affects you may be different for everyone.
Here are some reasons why drinking coffee makes you feel sleepy.
Coffee is a Diuretic Beverage
Drinking a cup of coffee can cause you to urinate more often. If you drink moderate amounts of coffee, around two to three cups, you may not feel effects, but if you drink over the limit of four cups per day, you may find yourself visiting the restroom more often. If you secrete more fluids than what you're drinking, you may feel sleepy due to dehydration. It's best to drink appropriate amounts of water and eat food containing water like vegetables and fruits to counteract the caffeine's effects.
It Blocks the Effect of Adenosine
Your stomach and digestive system absorb caffeine when you consume the caffeinated drink, distributing it through your bloodstream to several internal organs, including your brain. When the substance reaches your brain, it tends to stick to the adenosine receptors, and adenosine is an organic compound that helps you feel sleepy.
It controls a person's sleep-wake cycle, so when caffeine attaches to your adenosine receptors, your brain will not process the compound. Once the caffeine wears off, the build-up of adenosine will suddenly bind to the receptors in your mind, making you feel tired.
A reason you may experience sleepiness after downing a cup of joe is from mold contamination. A few years ago, a study examined over 60 samples of raw and unroasted coffee beans and discovered 91.7% of them contained mold. These molds contain a harmful substance called mycotoxins. Exposure to this substance has been linked to chronic fatigue, and those with the condition may experience sleeping problems.
If you like drinking coffee with several additives, such as whipped cream, sugar, honey, and syrups, you may feel sleepy if a sugar crash hits you. This phenomenon happens when you ingest more sugar than you're used to, and your body will produce insulin to offset it. However, a sudden increase in insulin will cause your blood sugar levels to drop, which is the primary source of energy of a person's body. When you experience a sugar crash, you will feel a lack of energy that can tire you out quickly.
It Affects Stress Levels
A study showed that caffeine could double the levels of cortisol and epinephrine production. Cortisol is a hormone that signals your body to stay alert, and epinephrine causes your heart rate to speed up in response to perceived stressors. These mean that caffeine can make you feel stressed, keeping you awake at night and leave you to feel tired or fatigued during the day.
If you followed a routine that led you to drinking coffee every day and stopped abruptly, you're more than likely to feel caffeine withdrawal. Sleepiness is one of the symptoms of this condition, and you can feel it set in within a day after you last ingested coffee.
If you think drinking coffee has made you feel any of these effects, it's best to limit your consumption. Or you can opt for decaffeinated coffee, as the high content of caffeine in coffee is most responsible for these adverse side effects.
Can Coffee Help you Sleep
After getting the best coffee syrups and a handy remote control coffee maker, it's time for you to whip up a brew. But before making yourself a cup of coffee, with the rave surrounding coffee and its effects on a person's sleepiness, you may wonder, can it help you sleep?
The effects of caffeine vary from person to person, and although it does make other people sleepy, it may be different from you. It's best to avoid caffeine ingestion near bedtime because it can keep you from getting a good night's sleep. Caffeine intake six hours before bed can make a person feel its effects when they turn in for the night. The substance kicks in as little as 10 minutes, and it peaks around 30 minutes to over an hour after caffeine consumption.
It's essential to know your coffee limits. If you suffer from anxiety, insomnia, or heart-related diseases, overconsumption of coffee can lead to adverse side effects such as an increased risk of heart attack or nervousness. If you're pregnant, it's best to avoid caffeinated drinks, but if you want to drink your cuppa, you can drink coffee but in lower doses.
The half-life of caffeine or the time it takes for a person's body to eliminate the caffeine you consumed ranges from 3 to 7 hours in a healthy adult. If you are trying to find a way to help you sleep better and don't feel any form of drowsiness when you drink coffee, it's better to skip the caffeinated drink as its effects may do more harm than good.
Why Does Coffee Make Me Sleepy?
When you finally get that fancy commercial espresso machine for your home or business and indulge in a bittersweet shot of espresso coffee, you may feel tired after, which makes you wonder why coffees make me tired? Although most like to enjoy coffee to start the day right and get a much-needed energy boost, not everyone experiences the same energizing effects.
Here are some reasons why coffee consumption can make you feel sleepy if you relate to that experience.
Coffee is Addictive and Can Lead to Extreme Tiredness
Coffee is addictive by nature, and your body can build a tolerance to it when you drink it very frequently. When you develop a tolerance to the caffeinated drink, you become tolerant to the average or maximum dose, which is around 4 cups per day, leading to tiredness or lack of energy. It forces you to increase your caffeine consumption dose to get the same impact you're looking for. When you consume too much coffee, it can lead to adrenal fatigue (Hypothalamic Pituitary Adrenal Dysregulation).
It Can Make You Dehydrated
Caffeine is a well-known diuretic substance that forces a person to urinate more often, which increases your chance of getting dehydrated. If you get in the cycle of dehydration due to drinking copious amounts of the caffeinated brew, it can make you feel extreme tiredness and a lack of energy. When dehydrated, your cells inside your body lose their optimal fluid volume, affecting their normal function and cause sluggishness.
Although drinking another serving of your favorite brew may counteract your tiredness, it can lead you to start the cycle all over again. The best way to avoid the vicious cycle is by drinking regular water, with the recommended intake being 3.7 liters for the average adult male and 2.7 liters for females.
It Increases the Production of Adenosine and Blocks it
Your body's central nervous system naturally produces an organic compound called adenosine, a neurotransmitter responsible for making a person feel sleepy. When you drink coffee, its high caffeine content blocks your brain from receiving the compound, but your body doesn't stop producing adenosine. So when you no longer feel the caffeine effects, your brain is bombarded with all the extra adenosine, making you feel sleepy.
Sugar Rush and then Crash
If you like to add sugar as a sweetener to your coffee, it can increase your blood glucose levels. A person's body uses sugar more quickly than caffeine because glucose is our primary source of energy, so when you drink a copious amount of coffee filled with sugar, it can cause an energy slump. The sudden spike in your blood sugar can lead to sleepiness. If you want to minimize these effects but still want to stick to a sweeter brew, it's best to use sugar-free sweeteners or coconut milk to liven up your drink.
It would be best to be wary of toxic chemicals that may be present in your blends or beans. Mycotoxins are one of the most common and potent compounds present in grounds or beans, and it comes from specific molds that grow ingrains, coffees, and peanut butter. It can make you feel sleepy and become harmful when consumed in high doses. It's best to avoid blends since you don't know where they originated from, and opt for beans grown at higher elevations for optimal safety.
If you experience sleepiness after drinking your favorite brews, you can limit your intake around 2 to 4 eight-ounce cups a day. And drinking enough water can counteract the effects of caffeine, making you feel less sluggish. However, the best way to prevent tiredness is by getting the right amount of sleep every night, which is around 7 to 8 hours per night.
Drinking your favorite coffees won't make you feel instantly sleepy, but their high caffeine content may lead to chronic fatigue if you're a regular drinker of the brew. It's best to stick with the recommended caffeine intake of 400 mg or less per day and avoid adding sugar and other sweeteners to your caffeinated drink. We hope this article helped you discover why caffeine makes me tired, reap the benefits of caffeine, and avoid its drawbacks.