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Ways to Avoid a Caffeine Crash

We’ve all been there.

It’s Monday morning and you wake up exhausted. Maybe you had a busy weekend, or maybe you’re struggling with jet lag. Tackling the day seems impossible, so you enjoy a cup or two more of coffee than you normally would.

Then, a few hours later, 1:00 pm hits and you start to feel tired. You check the clock and realize you’ve been hit by a caffeine crash.

A caffeine crash typically occurs 3-4 hours after a person has consumed a moderate to high dose of caffeine and was previously in a tired state. Symptoms can include tiredness, irritability and fatigue.

So, how can you avoid an afternoon slump?

Don’t Consume Caffeine on an Empty Stomach

Food gives us the energy we need to perform at our best and make it through the day. Enjoy a healthy protein-packed meal before your cup of coffee to keep your energy levels stable. Check out our morning time-saving tips to help make time for a nutritious breakfast.

Spread Out Caffeine Consumption
Avoid a midday crash by spreading your coffee consumption throughout the workday. Instead of loading up on coffee in the morning, try sipping one cup during the course of the day, or enjoying one cup in the morning and one in the afternoon. It may even make you a better co-worker!

Stay Hydrated
We all know that drinking about eight 8-ounce glasses of water a day is essential for our bodies to function properly. But did you know that it can help your caffeine consumption, too? Dehydration causes us to feel tired—meaning we’ll feel the effects of a caffeine crash even more. Staying hydrated may help improve concentration and keep us more alert throughout the day. 

Get a Good Night’s Sleep
Though it may seem obvious, getting an adequate amount of rest is crucial to avoiding a midday drop in energy levels. We usually drink the most caffeine when we feel tired, so we’re going to notice as soon as that temporary energy boost wears off. For adults,7-9 hours of sleep per night should do the trick. 

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