Why Does Coffee Make Me Sleepy?

Coffee is one amongst the most consumed beverages worldwide. The latest statistics of the International Coffee Organization taken on April 2024 suggests the world’s coffee exports amounted to 11.96 million bags. This implies the wide consumption of coffee in the current economy. 

While a majority of the consumption is during the day to wake you out of your slumber and get you going through the day. There is a significant amount of people asking, “Why Does Coffee Make Me Sleepy?”. There are a number of reasons that coffee may react differently to different people, especially those that are neurodivergent. 

Read along to inspect why coffee might make you sleepy instead of giving you the jolt of energy that is expected of it. This blog will provide you with the answers you need to understand Why Does Coffee Make Me Sleepy!

Table of Contents

1) Why Does Coffee Make Me Sleepy?  

     a) Suppressed Adenosine   

     b) Excess Sweetener

     c) Diuretic Effects Of Caffeine

     d) Boost Stress  

     e) High Caffeine Tolerance

     f) Consuming Mould in Your Coffee

    g) Dairy Based Additives

    h) Attention Deficit/Hyperactivity Disorder (ADHD)  

2) How to Curb the Severe Effects of Coffee?   

3) Conclusion 

Why Does Coffee Make Me Sleepy?

While pinpointing the exact reason behind you feeling sleepy after coffee may be a little difficult, knowing the different reasons might help narrow it down. If you are neurodivergent, it can simply be a symptom of ADHD; Or it might be one of the below mentioned reasons you feel sleepy after coffee 

1) Suppressed Adenosine  

Adenosines are molecules your body naturally produces, when you are tired and sleepy. When you consume coffee, the caffeine absorbed reaches your brain and blocks your adenosine receptors. When the caffeine wears out and the blocks on your adenosine receptors clears up, it is flooded with adenosines! 

This phenomenon is most commonly known as a ‘Caffeine Crash’, it occurs when your coffee rush runs out and you feel more tired and sleepy than before.  

2) Excess Sweetener

Do you indulge in the cardinal sin of a coffee lover? Do you like your coffee sweet? Your beloved sweetener may also be the cause of your fatigue. Just like a caffeine crash you might also be experiencing a sugar crash! 

This happens when your body is not used to the amount of sugar you add into your coffee. It produces more insulin to regulate it causing you to have a sudden drop in your blood sugar levels. This follows your initial blood sugar hike upon consumption. This dysregulation causes your body to feel a sense of exhaustion.

3) Diuretic Effects Of Caffeine

Do you need to use the restroom more often than usual after the consumption of coffee? This might be due to the diuretic effects of caffeine. This means it gets rid of the water and salt content in your body causing you to feel dehydrated and tired. 

While you can't avoid this reaction, you can make amends with your body. Drink plenty of water after and keep yourself hydrated. Consider mixing in a pinch of salt to help water retention. 

4) Boosts Stress  

Caffeine is known to increase your cortisol levels. Cortisol is your stress hormone, a hick in which increases your stress and anxiety levels. While initially reducing your ability to sleep, in the long run it makes you feel sleepy more often.  

5) High Caffeine Tolerance

If you are a coffee enthusiast and can't go about your day without your regular cup of coffee. You might have gained a high caffeine tolerance. This affects your brain’s neurotransmitters as the consistent block on your adenosine receptors, makes your brain generate more receptors to house the adenosine production of your body. 

This results in your coffee intake becoming redundant as the amount of caffeine you consume is no longer sufficient for your brain. This results in you still feeling sleepy after your regular cup of coffee.

6) Consuming Mould in Your Coffee   

You may not know this, but your coffee might contain mold! This might sound gross but some of the coffee beans that make your favorite daily beverage might be host to mycotoxins! 

Mycotoxins are a tyle of mold that has been linked to chronic fatigue. Unfortunately, chronic fatigue is not the worst of your problems in this case. Mycotoxins have also been linked to liver and kidney tumors. So, when you are picking out your coffee beans, opt for brands you trust and don’t compromise on quality.

7) Dairy Based Additives 

If you like your coffee with a creamy milk base that might just be the root of your feelings of slumber. Diary contains an amino acid called tryptophan, which is linked with promoting sleep making milk a great way to help fall asleep.

Alternating your milk dairy products with plant based products like almond milk may show significant changes in your energy levels. Plant based products are also known to be relatively healthier than regular milk. 

8)  Attention Deficit/Hyperactivity Disorder (ADHD)

If you are neurodivergent, caffeine may affect you differently than others. Feeling sleepy after coffee is also a known symptom of ADHD. If you have ADHD or suspect it, consult a professional to understand how you can consume your favorite beverage without it hindering your day to day activity. 

Note: not everyone with ADHD responds to caffeine the same way. It is shown that it may help some focus better as well. And there is research in progress on caffeine based medication for ADHD. 

How to Curb the Severe Effects of Coffee?  

If you are tired of the way coffee makes you feel and are looking to make some changes, here are some ways you can curb the brutal effects of coffee.

1) Reduce Your Caffeine Consumption    

The best way to curb the effects of coffee is by reducing its consumption altogether. As it may be difficult to break old habits or go cold turkey, you can be more mindful of your consumption. 

Try to get a good night's sleep and fix your sleep cycle in check. Getting enough sleep reduces your dependency of coffee to help you stay awake. You may, however, feel caffeine withdrawals when you do! These will likely show up in 24-48 hours and can last a few days up to a several weeks.

The best way to overcome the withdrawal symptoms is to reduce regular Coffee consumption by 1/4 cup for 2-3 days. You can also look for better substitutes, such as green tea. Green tea is excellent for your health.     

2) Stay Hydrated  

As caffeine can really dehydrate you, you must consume more water to make sure your body is well hydrated. A recommended amount is a minimum of 94 ounces (about 2.78 L) in a day.

3) Keep the Sugars at Bay 

Constant consumption of sugar can cause your blood sugar levels to rise and drop causing you to have sugar crashes alongside your caffeine crash. This can cause you chronic fatigue and exhaution. 

4) Try Decaffeinated Coffee

As useful as coffee may be in the daytime, consuming it in the evenings will make you a night owl and disrupt your sleep cycle. If you still wish to enjoy your coffee without the effects of caffeine, you should try decaffeinated coffee. 

Conclusion  

If you’ve been picking your brain on “Why Does Coffee Make Me Sleepy?” Then this blog shed light on the answers you need. It discussed all the various reasons you may feel sleepy after coffee. Additionally, it discussed a few ways you can curb the effects caffeine may have on your body and to improve your health. Hopefully, it helps you identify why coffee can make you sleepy. 

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