The opposite problem occurred at night as he struggled to fall and stay asleep.
This client believed his problems stemmed from increased levels of stress in his personal life.
Thomas was drinkingblack coffeeto mask underlying issues such as morning tiredness due to suboptimal sleep.
Sure, thecoffeewas powering the early part of his day.
But the side effects he was experiencing in the midafternoon were what we call a caffeine crash.
What is a caffeine crash?
Most Americans partake in some form ofcaffeineevery day.
Some people take supplements that contain caffeine in capsules, tablets, or powders.
Food can inhibit caffeine absorption, but only by a little bit.
A few hours after drinking moderate or high doses of instant-release caffeine, many people experience a caffeine crash.
Sustained-release caffeine2is a relatively newer form and technology.
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Why do caffeine crashes occur?
All bodies are different, and so people respond to caffeine in various ways.
To understand why caffeine crashes occur, we need to look deeper at how the body metabolizes caffeine.
- You may havemore energy.
An increase in adrenaline may raise your heartbeat or blood pressure slightly.
For most people, these physiological changes are temporary.
But for some people, caffeine can create undesirable effects.
Why do some people experience these things after they consume caffeine while others handle it just fine?
When you consume caffeine, a liver enzyme called CYP1A2 breaks it down.
The gene that codes this enzymevaries greatly among people.
For high (aka fast) metabolizers, this enzyme breaks down and helps clear caffeine very quickly.
Your brain also plays a role in caffeine metabolism.
The primary way caffeine increases alertness and provides energizing effects is by blockingadenosine from attaching to brain receptors.
This can result in that dreaded caffeine crash sensation (i.e., the infamous afternoon slump).
How to eliminate a caffeine crash.
Just like most things we consume, moderation is key.
On the other hand, eliminating caffeine cold turkey can create someunpleasant side effectsof its own.
Consider why you rely on caffeine.
Is it suboptimal sleep or stress management, or feelings of boredom or hunger?
Or is it leveraging the power of this nootropic phytonutrient for cognitive energy, focus, and performance?
Take a focus supplement with instant- and sustained-release caffeine.
Perhaps your problem isn’t caffeine intake itself, but theformof caffeine that you’re consuming.
- It’s all the energy, focus, and attentiveness you want with none of unwanted side effects!
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Gradually taper off caffeine.
Undesirable side effects kick in about 12 to 24 hours after you stop consuming caffeine.
They become most pronounced within one to two days, and can last for up to a week.
These include sensitivity to sounds and light, tiredness, gastrointestinal upset, mood changes, and sometimes headache.
To minimize these side effects, I taper my clients off of caffeine.
The same goes for all caffeine-rich beverages, including sodas.
Set a daily caffeine cutoff time.
Poor sleep ranks high on the reasons people over-rely on caffeine and experience caffeine crashes.
Not getting enough sleep can affect nearly everything, includingreducing insulin sensitivity and increasing unwanted weight3.
The best way to avoid this issue is to set a daily cutoff point for coffee consumption.
You should figure out what works best for you individually.
The takeaway.
Everyone metabolizes caffeine differently and consumes difference sources of caffeine.
That’s why people experience varying levels of caffeine crashes.
