Coffee is often the go-to drink to stay alert and focused throughout the day. However, sometimes it can lead to body fatigue and difficulty concentrating, a phenomenon known as a caffeine crash. What causes this crash, and how can it be prevented? Read on to find out more.

What Is a Caffeine Crash?

Caffeine is the most widely consumed stimulant globally, commonly found in coffee, cocoa, and tea.

When consumed, caffeine stimulates the nervous system and boosts brain activity, helping to improve focus and energy levels. This effect typically occurs with low to moderate caffeine doses, ranging from 20-200 mg, and begins within an hour of consumption, lasting for about 5 hours.

Once the stimulating effects subside, you may feel less focused, less alert, and more fatigued. Other symptoms like headaches and irritability may also occur. This state of fatigue and mood changes after the caffeine effect fades is what’s known as a caffeine crash.

Caffeine crashes can be triggered by factors such as inadequate sleep, consuming coffee or tea too close to bedtime, or excessive caffeine intake. Symptoms can vary from mild to severe and may last anywhere from a few hours to a week, depending on the individual.

The Cause of Caffeine Crash

Caffeine works by blocking adenosine receptors in the brain, which normally promote sleepiness and relaxation. The more caffeine you consume, the less adenosine is released, making you feel more awake and focused.

Since caffeine is absorbed quickly, its effects are felt within minutes. The body absorbs nearly 99% of the caffeine within 45 minutes, and once it's processed, the effects begin to wear off.

Although caffeine blocks the action of adenosine, it does not prevent the production of new adenosine molecules. As a result, once the caffeine’s effects wear off, adenosine floods the brain, leading to drowsiness and fatigue.

How to Prevent Caffeine Crashes

Establish a Consistent Sleep Schedule

Caffeine is often relied upon to stay awake, but its effects are only temporary. Once the caffeine wears off, you may feel even more exhausted than before.

To prevent this, it’s important to maintain a healthy sleep routine, ensuring you get 6-8 hours of sleep each night to help your body feel refreshed without needing caffeine.

Avoid Drinking Coffee Close to Bedtime

Around half of the caffeine you consume stays in your system for up to 5 hours. To prevent a caffeine crash, it’s best to avoid drinking coffee 5-6 hours before going to bed.

Limit Your Daily Caffeine Intake

Frequent coffee consumption can increase your body's tolerance to caffeine, which may result in a longer time for the caffeine to leave your system. The recommended daily limit is 400 mg, or about 4 cups of coffee. To avoid caffeine crashes and other negative effects, try not to exceed this amount daily.

Many people turn to coffee and tea for a quick energy boost, but this can sometimes lead to feeling more tired, sleepy, or irritable. If you have concerns about caffeine’s effects on your body, consider consulting a nutritionist or using the consultation feature on the Ai Care app, available on both the App Store and Google Play.

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