When we think of crashing energy these days, we often put it down to our blood sugar levels. We’re obsessed with eating savoury breakfasts, paring carbs with protein and avoiding that 3pm crash at all costs. 

But what if it’s not your sugar or carb intake that’s causing your energy to plummet? Caffeine can also cause a spike and subsequent dip. So, why does that happen and who’s at risk? Is that crash dose-dependent (eg by drinking too much coffee in the first place)?

First up, caffeine crashes are caused by caffeine-blocking adenosine in your brain. Dr Rupy Aujla, coffee brand Exhale’s medical and science advisor, and Alex Manos, Exhale’s chief wellness officer and nutritionist, explain that adenosine is a neurotransmitter that signals sleepiness. When that’s blocked, you feel alert and awake – but drinking coffee doesn’t stop the brain from producing that chemical. So, when caffeine wears off, all that extra adenosine floods your brain – making you feel even more tired than you were before.  

The good news is that most coffee drinkers won’t experience a caffeine crash if they stick to their usual amount. The issue, Manos and Dr Aujla say, comes when you drink “significantly more or less” than you normally do. That’s because “you become ‘habituated’ to a given dose”, they say. It’s about the quantity of caffeine consumed, rather than the type of caffeine or other external factors.

It’s hard to say when that crash might kick in. Our ability to handle caffeine is largely genetic, so some might start to experience a dip 30 minutes after having a noticeable high while others could start to crash four or five hours after their last Americano.  

We’ve spoken before about the trend for delaying coffee in the morning in a bid to stabilise energy levels – something the Exhale experts say is a common misconception. “[It’s a myth] that if you delay your first coffee until 60-90 minutes after waking then you’ll avoid a caffeine crash,” they say. The theory suggests that delaying that first dose of caffeine until the point when your body’s natural regulation of cortisol dips but a new study published in the Journal Of The International Society Of Sports Nutrition has proven that not to be the case. 

Coffee is packed with goodness. Its benefits include a lower risk of heart disease, colon cancer and type 2 diabetes. It’s excellent for gut health too – containing fibre and fermented goodness. And the great thing is that decaf contains just as much goodness. But caffeinated coffee has added benefits for athletic performance and concentration; many of us use coffee as a natural pre-workout before long runs and gym sessions. If you’re looking for an athletic boost but worry about the side effects of coffee, it’s perfectly possible to train your body to tolerate caffeine, but it’s important to go slowly. Research shows that it only takes a few weeks to improve your handling of caffeine.  

As mentioned above, the best way to avoid a crash is to avoid consuming more caffeine than usual. But if you are caffeine-sensitive, you might benefit from the following energy-safe tips from Munro and Dr Aujla. “These are tactics to employ if you experience a crash and are only necessary if you need them,” they say.

Eat something before having a coffee

Having food in your stomach slows down the body’s absorption of caffeine. We know that caffeine can cause a temporary rise in the stress hormone cortisol, which is why many nutritionists recommend having coffee with or after breakfast. It’s also the case that our ability to handle caffeine changes throughout our lives. If you’re going through a stressful period already, then adding caffeine into the mix probably won’t improve the situation. You’d be better off having a bite to eat before you brew another pot of coffee. 

Rhiannon Lambert, registered nutritionist and author of The Science Of Nutrition, previously told Strong Women that “for some, drinking coffee on an empty stomach may leave them feeling more anxious than if they drank it after having some breakfast, while others won’t notice the difference”. 

Take L-theanine with your coffee

Animal studies have shown this supplement can help to improve sleep that would otherwise be disrupted by caffeine. L-theanine is an amino acid found in green and black tea, as well as some mushrooms, and it’s supposed to help reduce stress, anxiety and insomnia. It’s also been found to increase focus when taken with caffeine – so you might find that your coffee works a bit harder. 

Try half-caf

Plenty of coffee brands now offer half-caf options. All that means is that the coffee contains half the caffeine of a regular bag – meaning you’ll get a smaller buzz. Check out half-caf blends from Rave (£6.95), Ozone (311.95) and Presto (£6.50). 

Drink high-polyphenol coffee

“Polyphenols have been shown to protect against anxiety and depression by reducing oxidative stress in the body. In coffee, they have been shown to offset some of the negative effects of caffeine,” say Dr Aujla and Munro. They claim that, following lab-testing, one cup of Exhale’s flagship organic coffee contains the same amount of antioxidants as 1.8kg of blueberries. 

Take time to enjoy the coffee ritual

When we’re working, we often grab a cup of coffee between frantic emails and tedious but urgent meetings. We barely have time to wait for the machine to finish gurgling or to leave the grinds to marinate for more than a minute. But both experts stress the importance of taking the time while brewing and drinking your coffee to enjoy it. By slowing down, they say, we can allow the body to better regulate cortisol levels and so reduce that jittery feeling.

Images: Getty