Sometimes after coffee you want to sleep.
If you feel sleepy and need an instant burst of energy, a cup of aromatic coffee is most likely your choice. However, in the long term, this drink, beloved by many, can have the opposite effect.
Then the drowsy state will return with greater force and the only desire will be to go to bed as soon as possible. Why is this happening — experts explain.
The caffeine paradox
The paradoxical effects of caffeine are in part due to its influence on what researchers call «sleep pressure» , which contributes to how sleepy we become during the day. Immediately after waking up, our bodies turn on the biological clock, which subsequently makes us go to sleep again.
Johns Hopkins University neuroscientist Seth Blackshaw explains that during the day, our cells and tissues burn energy in the form of a molecule called adenosine triphosphate, or ATP. When we think, exercise, or perform other work and daily tasks, our cells release a chemical called adenosine as a byproduct. It is he who binds to receptors in the brain, making us more sleepy.
Since caffeine is chemically very similar to it, it can occupy these binding sites, preventing adenosine from combining with brain receptors. As a result, caffeine temporarily suppresses sleep pressure, making the person feel energized. Meanwhile, adenosine continues to accumulate in the body. Once the caffeine wears off, you will feel a very high level of sleep pressure. And the only way to get rid of him, says Dr. Blackshaw, is to sleep.
Should you increase your caffeine dose?
The more caffeine we consume, the more we form our body's tolerance to it. This is stated by Mark Stein, professor of the Department of Psychiatry and Behavioral Sciences at the University of Washington. The fact is that our liver is able to adapt and produce proteins that break down caffeine faster. Something similar happens with adenosine receptors in our brain. They increase, and as a result, they may continue to remain sensitive to levels of adenosine. Ultimately, this will negatively affect the quality of your sleep and also make you feel tired. In addition, caffeine can also cause spikes in blood sugar or lead to dehydration.
How to get rid of caffeine addiction
- If you feel an afternoon slump even after drinking a cup of coffee, experts say you should drink less.
- Try not drinking coffee for several days to get rid of the caffeine, and then gradually return it to your daily routine.
- And if you need a burst of energy, experts recommend taking a nap, playing sports, or being outside for a while. Natural light can be energizing.