Why Coffee Makes Me Tired: The Caffeine Crash

You anticipate feeling the effects of the caffeine in your morning brew quickly after you settle in, but you may find that you experience more of a caffeine crash than a rush instead. Then why does drinking coffee, which is commonly associated with increased alertness, actually cause you to feel drowsy?

It's likely not just coffee that's making you tired. Caffeine prevents sleepiness by binding to and blocking adenosine receptors in the brain, but this effect can have unintended consequences. In other cases, however, extras like dairy and sugar may be the true causes of your fatigue.  

Read on to find out why coffee makes you drowsy and how getting more shut-eye can lessen the negative effects of a caffeine crash.

To what end does coffee consumption lead to exhaustion?

person sleeping with coffee nearby

Although coffee is often consumed as a means of reviving oneself in the morning, the caffeine it contains may actually be counterproductive. Examine the potential causes of your fatigue and find out if it could be the caffeine.

Caffeine's Impact on Stress 1.

Caffeine increases cortisol, also called the stress hormone. Increased cortisol levels can put you on high alert, leading to anxious and stressed feelings that may prevent you from getting a good night's rest.  

Anxiety and stress can temporarily increase alertness, but they often have the opposite effect later in the day. You can try the military method or the 4-7-8 method if you're having trouble falling asleep because of stress; both are designed to help you unwind and calm your mind so you can get some shut-eye.

Adenosine's Effects Are Neutralized by Coffee

Adenosine is a naturally occurring molecule in your body that has the effect of causing drowsiness. Caffeine from coffee is taken into the bloodstream and processed to the brain, where it binds to adenosine receptors.  

You may feel more awake and alert after drinking coffee because caffeine inhibits the action of adenosine. In contrast, once the effects of the caffeine wear off, adenosine may build up and hit you like a ton of bricks, explaining why coffee can make you tired.

You might be more caffeine-tolerant than you think.

Coffee drinkers and those who consume other sources of caffeine may develop tolerance to the effects of the drug over time. However, because caffeine inhibits adenosine's effects, your body may compensate by making more adenosine receptors.

Your body's natural ability to produce adenosine receptors may decrease with time, reducing the energizing effects of coffee. Some scientists, however, argue that the body's metabolism of caffeine does not appear to be impacted by repeated exposure, suggesting that the concept of caffeine tolerance may be more myth than reality.

4. Sugar-Free Sweeteners May Lower Weight

If you drink coffee with sugar added to it, that could be a contributing factor. Sugar, syrup, or honey could be the culprit behind a sugar crash rather than a caffeine crash.  

Your body's response to artificial sweeteners in coffee may be increased insulin production if it is not accustomed to them. As a result, you might experience a classic sugar crash if your blood sugar levels drop.  

If you're having trouble staying awake after your morning cup of coffee, try making it without any sugar to see if that's the problem.

5. You Feel Different Since Avoiding Dairy

Tryptophan, an amino acid found in dairy products, has been linked to improved slumber. Although this may be relaxing at night, it may not be the best choice for your morning latte.

Although tryptophan can make you sleepy, the amount of it in milk is quite low, so if you like a little dairy in your coffee it probably won't have much of an effect.

However, if you replace the dairy in your coffee with a plant-based alternative and find that you have more energy without the A.M. boost, it may be time to give up the A.M. M Consumption of dairy products

Caffeine may also have diuretic effects.

When you drink caffeine, do you notice an increase in your bathroom breaks? Caffeine's diuretic properties likely play a role in this.

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  • Fatigue
  • Dizziness
  • Confusion
  • Thirst
  • Itchy, flaky skin and a parched mouth

Avoid becoming dehydrated by pairing your morning coffee with a glass of water. It is recommended that adults consume between 92 and 124 ounces of water daily to maintain optimal hydration levels, as stated by the Mayo Clinic.

7. Your coffee has a fungal growth in it

In addition to the obvious disgust that mold in your coffee would cause, the contamination it causes could be the reason you can't seem to keep your eyes open. This is due to the fact that mycotoxins, a form of mold that has been linked to chronic fatigue, have been found in some coffee beans.

In addition to causing exhaustion, mold in your coffee can have serious consequences. Mycotoxins have been classified as possibly carcinogenic to humans due to studies linking them to tumors in the liver and kidneys.  

Avoiding Caffeine's Potentially Negative Effects

Ways to minimize caffeine side effects illustrated

Here are some ways to reduce the negative effects of caffeine consumption if you can't bear to give it up altogether.

  • Reduce your caffeine consumption; most adults, according to the Food and Drug Administration (FDA), should not consume more than 400 milligrams of caffeine per day. This is roughly the amount found in two 16-ounce cups of coffee.  
  • Avoid sugary beverages; they may be contributing to blood sugar spikes and subsequent crashes. If you want to keep the benefits of caffeine without experiencing the dreaded crash, try drinking less sweetened beverages.
  • Since caffeine is a diuretic, it's important to drink plenty of water when partaking in caffeinated beverages. Water intake goals should be 8 ounces every two hours or a 16 ounce glass every four hours.
  • Because coffee can stay in your system for up to 10 hours, it's best to switch to decaf around 4 p.m. m It's possible that your late-night pick-me-up-fueled inactivity is affecting your sleep quality. If you want to get some sleep instead of counting sheep, try switching to decaf in the afternoon.


coffee mugs

Trying to figure out the cause of your sleepiness despite drinking coffee If you want to know why coffee is making you sleepy, check out these frequently asked questions.

Does Caffeine Have a Long Half-Life in the Body?

The effects of caffeine can be felt for up to 10 hours. The effects of caffeine can be felt as early as 15 minutes after consumption, typically reaching a peak around an hour later. Half of the caffeine is still present in your system six hours after consumption, and it completely leaves your system ten hours after that.  

Can Caffeine Resistance Develop?

One who is immune to an infection or other harmful agent is not vulnerable to it. Although some studies have shown that tolerance to caffeine can develop over time, it is not possible to become "immune" to caffeine. However, some studies suggest that caffeine's effects may wear off after prolonged use.

Is it Possible for Caffeine to Have the Completely Opposite Effect?

Caffeine is a popular stimulant used to help people stay awake, but some claim it has the opposite effect on them. Caffeine withdrawal fatigue, or perhaps the presence of other stimulants like sugar or dairy in the beverage, can contribute to this phenomenon.

Are There Health Risks Associated with Caffeine Use?

In and of itself, caffeine is harmless. Caffeine, however, can become addictive in some people. Intense anxiety, insomnia, irritability, and heart palpitations are just some of the negative effects that regular caffeine consumption can have on the body.  

Caffeine is safe, but it must be consumed in moderation. Maximum daily intake of 400 milligrams, or about four 8-ounce cups of coffee, is recommended by the Food and Drug Administration.  

It could be a sign of other issues if you've been needing more than coffee to get going in the morning. If you want to get that A, you might try waking up the old-fashioned way. M reduce the physical strain of the change

The key to waking up refreshed and ready to go every morning is getting sufficient sleep the night before. Check out our cutting-edge mattresses if you're in need of some serious comfort while you sleep.
In no way should the information presented here be construed as medical advice.

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