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TL;DR If you often find yourself yawning after your cup of joe, then two things may be happening - caffeine crash or caffeine hangover. This article will introduce these two concepts plus other bonus reasons why, and how you can prevent them from happening.
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Caffeine is a surefire way to keep you awake, right?
Wrong.
While caffeine can help keep you awake, it could also go the other way.
Just as when you need your caffeine fix to pull yourself out of misery – aka midday slump – the opposite happens. You pass out. You wake up. Lo and behold - your face is on your office keyboard!
As a stimulant, caffeine’s supposed to perk us up right?
But why does it make us feel tired instead?
In this article, we’ll introduce two concepts that could probably explain why it happens to you, and how you can prevent that from happening.
When you start feeling like your soul is leaving your body post-caffeine, you’re not going through transcendence. Just one of these two phenomena is happening:
Caffeine crash
A caffeine crash happens after taking in moderate to high dose of caffeine. Basically, it’s that moment when you feel like you’ve run a few miles after your first cup of coffee and feel like going back to bed (twist: you don’t really run).
Curious what happens behind-the-scenes? Here it goes:
“Caffeine has been associated with enhancing the ability to perform mental tasks and elevate feelings of energy, however, a single dose of caffeine typically induces only 90-120 minutes of increased alertness and is often associated with an acute “crash” state following its metabolism.”[1]
Caffeine hangover
Believe it or not - this is a thing!
Caffeine hangover is like waking up with a bad hangover from downing bottomless cups of joe.
It happens after shocking your system with one too many cups of coffee or tea and your body just can’t keep up with the caffeine rush. You then go through the usual signs of a hangover - the feeling of being too tired and lazy to move, with nausea and vomiting to boot.
If you’re curious about what causes caffeine crash, Healthline has put together a list of the main reasons for “crashing.” [2]
Adenosine build up
To get some background, let's review for a minute from this article how caffeine keeps us awake.
Caffeine blocks adenosine, the sleep-inducing molecule in your body that causes sleepiness, from binding into its receptors. As an “adenosine receptor antagonist,” caffeine binds into the receptors so it blocks adenosine and inhibits the latter’s effects on your body.
While this all happens, the body continues to produce adenosine, which awaits its turn to bind to the receptors. This causes adenosine build up. When caffeine’s effects wane, the excess adenosine finally binding into the receptors causes the feeling of exhaustion.
Caffeine is a diuretic
We’ve found out in the article “Does coffee dehydrate you?” that caffeine is a diuretic. In non-scientific, everyday terms, it means that caffeine makes you pee more.
How does this make you feel tired and sluggish, you ask.
When you make a trip to the bathroom, you lose water in the body, which then reduces the amount of fluid in your blood. This means that being dehydrated causes your heart to beat faster and makes your blood pressure lower - exactly the reasons why you feel fatigued.
Sugar rush leading to sugar crash
If drinking black coffee is not your cup of tea (pun intended), then you’re likely to add in a little bit more sugar, honey and cream to your java fix. Going a little extra on your coffee may cause you to go through a sugar rush, and after a few more minutes/hours, a sugar crash. That’s when you go from a bubbly hero to a sleepy zero.
It’s easy to spot a caffeine crash and hangover. When you see the supposedly positive and desired effects of caffeine going south, then you’re in for some trouble. Specifically, the symptoms may go from being extremely exhausted, unable to focus, irritable and not in the mood, and just slumping back to bed or on your office desk (NSFW, like literally).
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Got tips and hacks? Leave them in the comment section below!
[1] https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4271602/
[2] https://www.healthline.com/health/food-nutrition/coffee-makes-me-tired
As we said in this Viter Energy blog [5] about the work-life balance, it's a good idea to simulate your commute to work. You don't have to drive in to work, so instead take a walk around the block just before your workday starts and just after it ends. Send yourself a psychological signal.
And if you can avoid it, do not work after your walk around the block. Don't check work email. Don't answer calls from co-workers unless you really need to talk to them (or they are friends you socialize with).
Clinical psychologist Kelcey Stratton of Michigan Health Blog [6] has some sound advice on finding the right time to work:
If you’re a morning person, try to schedule important work and meetings during the first half of the day. Others may peak with energy in the afternoon. Depending on the type of job you have, try to maximize on these levels as you can.
The first bit of advice is to get up from the computer, turn off your phone, and go get some exercise, do something recreational, prepare a meal, or something other than work, on the same schedule as you did when you worked at the brick-and-mortar office.
If you used to get off at 5 p.m., quit working at home at 5. You might need to check email or prepare a report later that night, but be sure to get away from all electronic communications and computing devices for a while.
Another big tip is to take your coffee breaks and lunch breaks on the same schedule, or at least be sure to take them at some point. Do not skip your favorite part of the day!
