Coffee is an important part of many morning routines. Whether you drink it hot or iced, coffee can give you the energy you need to start your day. As more and more coffee shops open, it's easier than ever to get your morning coffee fix. If you can't live without your morning cup of coffee, then you know what it feels like when the caffeine buzz wears off. That unpleasant coffee crash isn't inevitable. You can prevent your post-coffee crash with these strategies.
What's In Your Morning Cup of Coffee
Coffee comes from the seeds of the Coffea plant. This plant grows all over the world, but Brazil, Colombia, and Ethiopia are some of the top producers. When you roast the seeds, a chemical change occurs. The beans dry out. Different roasts produce different flavors. Light roasts are milder. They also contain more caffeine. Medium roasts are a little darker and stronger. Dark roasts are less acidic and more bitter. These beans have an oily surface.
Coffee also contains many antioxidants. These antioxidants can protect against aging caused by free radicals. Some studies show that the antioxidants in coffee can prevent health conditions like cancer, diabetes, and heart disease. These benefits don't mean you have free reign to drink all the coffee you want. The caffeine content in coffee can present health risks if you drink too much.
Coffee contains approximately 100 milligrams of caffeine per eight-ounce cup. The amount of caffeine varies based on the roast. Even decaffeinated coffee contains caffeine. An average cup of decaf coffee contains approximately seven milligrams of caffeine.
What Is a Coffee or Caffeine Crash?
The caffeine in coffee will make you feel good for a while. When the caffeine wears off, you will go through a coffee crash. This crash differs from person to person. People who are more sensitive to caffeine's effects may feel more highs and lows when drinking coffee. If you drink a lot of coffee regularly, you may experience more symptoms during the caffeine crash.
You can expect the coffee crash to occur a few hours after you finish your coffee. For people who drink coffee in the morning, this coffee crash usually occurs in the middle of the afternoon. You may feel drowsy and want to take a nap. Your mind may feel foggy. You may have trouble focusing on work. It may take you more time to complete tasks. For people who drink a lot of coffee, the coffee crash may come with withdrawal symptoms. One of the most common symptoms is headaches. People experiencing caffeine withdrawal may become irritable or depressed. They may crave caffeine because it alleviates the withdrawal symptoms.
The Science Behind Coffee Crashes
Caffeine is a central nervous system stimulant. When you drink coffee, the caffeine acts on the neurotransmitters in your brain that make you feel tired or relaxed. Caffeine also increases amounts of dopamine, norepinephrine, cortisol, and adrenaline. In small amounts, the caffeine in coffee can give you more energy and elevate your mood. You will feel more awake. Your reaction times and mental processing also improve. Studies show that caffeine consumption also helps with memory retention. Many people drink coffee in the morning because it gives them the energy they need to start their day.
You don't have to drink a lot of coffee to experience the stimulant effects of caffeine. Small amounts of caffeine can increase the amount of dopamine and other chemicals released in the brain. When caffeine is in your system, it constricts the blood vessels and slows blood flow. Enzymes in your liver break down the caffeine in your system. Some people process caffeine quicker than others. These people may experience a coffee crash sooner.
When your liver breaks down all the caffeine in your system, you will start to experience a coffee crash. Your blood vessels open back up and send blood rushing to your brain. This sudden flow of blood can cause painful headaches. Your dopamine, norepinephrine, cortisol, and adrenaline levels drop. You will have less energy, and you may feel down. As the neurotransmitters that make you sleepy start working again, you will feel drowsy. Many people need another caffeine boost to combat the tiredness.
How to Prevent Coffee Crashes
Here are some ways to avoid the dreaded coffee crash.
Reduce Your Caffeine Intake
Some people may think that the only way to prevent coffee crashes is to quit caffeine. Luckily, you don't have to give up your favorite beverages completely. You can prevent coffee crashes by reducing your dependence on caffeine. Reducing the amount of coffee you drink can prevent a caffeine crash. Gradually tapering your caffeine use can prevent the headaches that come with withdrawal. Some people may find the taste of decaffeinated coffee unpleasant. More coffee brands are releasing half-caff options. Half-caff coffee contains 50 percent regular coffee and 50 percent decaffeinated coffee. Although the amount of caffeine varies between manufacturers, half-caff coffee contains approximately 50 milligrams of caffeine per cup.
Get Enough Sleep
The best way to prevent a caffeine crash is to make sure you are getting enough high-quality sleep. Experts recommend at least seven hours of sleep per night. You can improve the quality of your sleep by minimizing screen time before bed. You also should avoid eating sugary, heavy foods before bed. Getting more sleep can reduce your need for caffeine in the morning. You may drink less coffee, which can minimize the effects of caffeine withdrawal.
Stop Drinking Caffeine Late in the Day
You can also reduce your dependence on caffeine by setting a time to stop drinking coffee. Consuming caffeine late in the day can make it more difficult to fall asleep. You may have a harder time entering a deep sleep. In the morning, you may feel more tired. You may turn to coffee to alleviate your drowsiness. This can lead to a cycle of coffee consumption that is difficult to break. However, you don't have to eliminate coffee from your diet to prevent a coffee crash. Healthier habits like getting more sleep and consuming less caffeine can help you break the coffee crash cycle.
