#2 Add Exercise to Your Routine
Adding a little exercise to your routine may help to lessen the negative side effects of caffeine withdrawals, which include:[6]
- Headache
- Drowsiness
- Decreased energy levels
- Irritability
- Fatigue
A brisk 15-minute walk or a 10-minute jog may help to reduce your caffeine withdrawal symptoms. It also brings you one (or several thousand) steps closer to closing your rings and can increase your body’s endorphin levels,[7] leaving you feeling naturally energized and ready to tackle the next hour of your day.
#3 Spread Out Your Caffeine Throughout the Day
Instead of having too much caffeine when you wake up in the morning, consider having a cup of coffee with breakfast and then waiting until its effects have worn off. After lunch when you begin to sense a lull in your day, grab that second cup to keep your energy levels up for a few more hours.
By the time you get home from work, the caffeine should be wearing off, leaving your body free to unwind and relax. If you feel any symptoms of a crash coming on, you can do a quick 15-minute workout to re-energize your mind and body, or have a healthy snack to fuel your body with sustained energy. Try taking a Vitamin D3 + K2 + CoQ10 supplement with your snack, because vitamin D3 supports mental clarity and a balanced mood.
#4 Receive an Adequate Amount of Sleep
While this may seem obvious, obtaining a solid amount of sleep each night is an essential—yet often overlooked—factor when combating caffeine crashes. If you get the appropriate seven to nine hours each night, you’re more likely to start your day with normal adenosine levels, which can help prevent a crash later on.
Here are some tips to help you get the optimum amount of sleep:[8]
- Stick to a nightly routine so that you’re in bed at the same time each night.
- Limit your food and drink intake before bed (this is especially important in regard to caffeine).
- Create a calming sleep environment by setting a comfortable temperature, eliminating distractions such as phone screens, and keeping your room dark.
- Find time for exercise during the day. From lifting weights to yoga, exercise may increase adenosine levels,[9] helping you sleep more soundly at night.
- Limit the amount of time you sleep during the day. Power naps between 10 and 20 minutes can refresh your mind, whereas a two-hour nap may keep you up later when you’re trying to wind down.
#5 Keep Yourself Hydrated
Staying hydrated plays a major role in avoiding the symptoms of a caffeine crash. In fact, drinking enough water is a natural way to stay more focused and alert throughout the day.[10]
However, not drinking enough water can cause dehydration, and may result in headaches and fatigue, therefore exacerbating the severity of a caffeine crash.
So, what’s considered to be the appropriate amount of water to drink each day? 64 ounces (a half gallon) is ideal.[11] That may seem overwhelming, but it equates to only eight cups a day, or roughly a cup an hour.
Consider investing in a half-gallon reusable bottle. If you fill it up in the morning and sip on it throughout the day, you’d be surprised how easy it is to finish it.
#6 Remember to Eat Throughout the Day
While consuming caffeine can give you a temporary pep in your step, fueling your body with nutrients from food provides natural energy to help you thrive throughout the day. Eating breakfast with your morning cup of joe is likely to keep you satiated and energized longer than if you were drinking coffee alone.
If you are wondering what food gives you energy, there are several healthy options to choose from. For example, if you are eating protein-packed foods daily you might be asking, does protein give you energy. Protein has several health benefits and providing energy can be one of them.
In addition, eating food throughout the day may help you avoid an uncomfortable headache in the afternoon if you begin to feel an oncoming caffeine crash. Here are a few suggestions to help you establish a healthy eating routine:
- Set aside time every three to four hours to eat.
- Put a reminder on your phone to ensure you take a quick snack break.
- Pack snacks to take to work each day like nuts, edamame, protein bars, and other foods that are high in protein and healthy fats, keeping you full for longer.
#7 Set a Hard Limit on Your Last Cup of Coffee
Although you may feel the need to have one last cup of coffee after you get home from work, think about how it might affect your sleep later.
If you have coffee a few hours before bedtime, it might become more difficult for you to fall asleep. A poor night of sleep could disrupt your sleep routine and cause a caffeine crash the following day.
Instead, set yourself up for success by setting a hard limit on when you should stop drinking caffeine, preferably five to six hours before bedtime.
