Coffee may be what you look forward to in the morning after waking up to feel refreshed, alert and ready for the day. However, for some people, they hit that mid-morning caffeine crash quickly meaning they struggle for the rest of the day.
If you’ve ever felt tired or lethargic a few hours after your morning cup of coffee, you may have experienced what is commonly known as a ‘caffeine crash’.
Fortunately there’s no need to quit coffee completely to prevent a caffeine crash. By making just a few small changes to your daily routine, you can continue drinking coffee while maintaining regular energy levels throughout the day.
What Is a Caffeine Crash?
Essentially, a caffeine crash is that moment when you start to feel tired, low on energy or unable to concentrate after the effects have worn off.
Coffee blocks the production of adenosine in your body, which is what makes you feel tired and ready for bed. As your body metabolises caffeine, adenosine starts to bind to its receptors once more which can cause you to feel even more tired than before.
Some of the caffeine crash symptoms are:
- Feeling tired or sluggish
- Brain fog
- Irritability
- Headaches
- Feeling flat
While not everyone experiences caffeine crashes the same, you can take steps to reduce the likelihood of one happening to you.
Eat Breakfast Before Your First Coffee
If you're someone who pours a cup of coffee, drinks it, and then has your breakfast, you may want to rethink the order. Drinking coffee on an empty stomach isn’t ideal for keeping your energy levels consistent throughout the day.
Instead, pair your coffee with a nutritious breakfast. Aim to include protein, healthy fats and fibre-rich carbs to keep you energised for longer and for a balanced diet.
Keep it simple with your breakfast, i.e scrambled egg on toast, Greek yogurt and granola, etc.
It may also help you to space out your caffeine consumption and prevent your body from relying on coffee to jumpstart your day.
Stay Hydrated
While coffee does count towards your daily fluid intake, water is still the best drink of choice for staying hydrated.
Dehydration can cause you to feel tired and lose focus, so even if you drink several cups of coffee throughout the day, not drinking enough water will still leave you vulnerable to an energy crash.
Reduce the likeliness of a crash by drinking a glass of water with every cup of coffee. It’s an easy way to ensure you’re staying hydrated throughout the day whilst still enjoying your cup of coffee.
Spread Out Your Coffee Intake
It can be tempting to brew another cup of coffee as soon as you start to feel tired, however drinking lots of caffeine in a short amount of time can cause you to crash later on.
Try spacing out your coffee consumption throughout the morning rather than drinking several cups in one sitting.
Drink Coffee at the Correct Time of Day
Cortisol is a hormone your body produces naturally to help you wake up in the morning. For some people, waiting about an hour after waking up to drink their first coffee allows their bodies to produce cortisol, providing a smoother increase in energy.
Try to limit caffeinated coffees to the morning and early afternoon as drinking coffee later on in the day can keep you up at night as caffeine can take hours to wear off. This will mean that your sleep quality won’t be at its best.
Prioritise Quality Sleep
Nothing can replace your body’s need for a good night’s sleep. Even if you drink coffee every morning, your body will begin to rely on caffeine if you’re not getting enough sleep.
Try to get between 7-9 hours of sleep whenever possible. Not only will your body thank you, but you’re less likely to experience energy crashes throughout the day and won’t need to rely on coffee to give you energy.
Enjoy Decaf Coffee Later in the Day
If you want to cut down on your caffeine intake but don’t want to give up coffee entirely, try switching to decaf in the afternoon.
Our Italian Decaf Keurig compatible pods taste like a traditional Italian roast without the caffeine you’d find in your regular cup.
Whether you’re relaxing after lunch, winding down after dinner or just want another cup in the evening, Italian Decaf gives you the full coffee experience without impacting your sleep.
Cut Down on Added Sugars
Just like caffeine, sugar can lead to an energy crash. Sweet coffee and additional syrup flavours can spike your blood sugar before causing you to crash and feel sluggish.
If you like sweet coffee, try:
- Cutting down on how much sugar you add
- Switching to milk instead of flavoured syrups
- Opting for coffee blends that are naturally smoother and require less sugar
Small changes can have a big impact on your energy levels.
Does Everyone Experience a Caffeine Crash?
Not everyone. Caffeine affects everybody differently so therefore not everyone will experience a caffeine crash.
Factors such as your genetics, age, metabolism, sleep quality and general caffeine consumption will affect how your body reacts to caffeine
Some people can drink coffee late into the evening with no problem. Where others will notice a serious impact on their sleep quality by drinking coffee after lunch. It’s all about understanding how your body reacts to caffeine.
Enjoy Your Coffee Without the Crash with KPod
Skip the crash and keep your energy up by starting your day with breakfast, drinking water throughout the day, spacing out your coffees and switching to decaf in the afternoon and evening.
KPod is here to make sure coffee suits your schedule, not the other way around. Upgrade to a premium Keurig compatible coffee machine and start experiencing great tasting coffee every time with KPod.
Whatever time of day you’re enjoying your coffee, we’ve got a blend for you. Explore our Keurig compatible coffee pod collection today.
