That Morning Coffee Might Be Making You Tired: The Caffeine Paradox

WRITTEN BY LIYANAGE HIRUNI ALOKA DASANAYAKE CLASS OF 2025

The first in the morning, or to get rid of the afternoon boredom. and maybe even before a workout, many of us reach for a cup of coffee. Caffeine, the world’s most popular psychoactive drug, is lauded for its ability to boost energy and alertness. But what if the very substance designed to invigorate you is also the reason for your feelings of fatigue, anxiety, and even causes a setback in your performance? This is the perplexing world of the caffeine paradox.

Introduction

Caffeine’s primary mechanism of action is by blocking adenosine, a neurotransmitter that promotes relaxation and sleepiness. By inhibiting adenosine, caffeine keeps you feeling awake and alert. It also stimulates the release of adrenaline, the “fight-or flight” hormone, which can increase heart rate and blood pressure, contributing to that feeling of heightened energy. However, the body is remarkably adaptable. Chronic caffeine consumption can lead to tolerance, meaning that the same dose produces a diminished effect over time. To achieve the same level of wakefulness, you will eventually increase your caffeine intake. creating a cycle of dependence. And hence, the paradox starts to emerge.

HERE ARE SOME WAYS CAFFEINE CAN BACKFIRE

·         Increased Anxiety and Jitters: While a moderate dose of caffeine can enhance focus, excessive mounts can trigger anxiety, nervousness. and the dreaded “jitters.” This is because the surge in adrenaline can overstimulate the nervous system, leading to an agitated state rather than a state of calm alertness. Studies have demonstrated a link between high caffeine intake and increased anxiety symptoms.

·         Rebound Fatigue and Energy Crashes: The boost from caffeine is not sustainable. Once the effects wear off, you may experience a significant energy crash. This “rebound fatigue” can lead to a cycle of dependency, where you constantly need more caffeine just to feel “normal.” Research shows that this withdrawal effect can manifest as increased fatigue and decreased alertness.

·         Disrupted Sleep: Caffeine’s effects can linger for hours, disrupting your sleep cycle and leading to poor sleep quality. Even if you think you are sleeping well, subtle disturbances to your sleep cycle can have a negative effect on overall sleep quality and your wakeful state during the day.

·         Reduced Cognitive Performance: While caffeine can initially improve certain cognitive functions, chronic consumption and withdrawal can actually impair memory, attention, and decision-making. The constant cycle of stimulation and withdrawal can take a toll on brain function. Studies have even shown that individuals who are sleep-deprived and then use caffeine to try and function perform worse than their rested counterparts in some cognitive tasks.

Dehydration: Caffeine acts as a mild diuretic and increases your urine output. If you're not properly hydrated, this can contribute to headaches, fatigue, and brain fog. further undermining the benefits you were seeking

FIND YOUR BALANCE

 The key to enjoying caffeine without experiencing its paradoxical effects is moderate intake with mindfulness. Here are a few tips:

·         Take note or pay attention to your intake: Be aware of how much caffeine you consume throughout the day and consider cutting back. It is okay to skip a day or two without your morning coffee

·         The time-of-day matters: Avoid caffeine consumption late in the day to minimize sleep disruption. This is easier said than done, especially for medical students who study late at night with a full mug of coffee. So, you may try some alternatives that would have similar effects during your study sessions, for example, dark chocolate, matcha or green tea.

·         Hydrate yourself adequately: Drink plenty of water to counteract the diuretic effects of caffeine.

·         Listen to your body: Be attentive to how caffeine affects you personally and adjust your intake accordingly.

·         Try caffeine- free strategies to stay energized Consider non-caffeinated ways to boost energy. such as exercise, power naps, healthy snacks and aromatherapy.

CONCLUSION

Caffeine is a powerful stimulant that can provide a temporary boost, but it's not without its drawbacks. Understanding the paradoxical effects of caffeine can help you make informed decisions about your consumption habits, ensuring you're using it to enhance your life, not detract from it. The key is not to necessarily remove caffeine entirely from your life but instead to use it in a controlled way that works best for you and your body.