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Caffeine Caffeine Addiction Caffeine Alternative Energy Focus Insomnia Productivity Sleep

How To Out Smart Your Tiredness

Your Apple Watch, V-CAF & You

Stay awake and alert…

I had some urgent work to get done and time was against me. Caught between a rock and a hard place I decided to power on and resorted to coffee to help me beat the tiredness.

This was before my abstinence from caffeine and I’d always used some form of caffeine to get me through the tough times. Unfortunately on this occasion my coffee didn’t seem to help. “No problem, I’ll just drink more”, I thought. But by now more meant having my sixth espresso (with a teaspoon of sugar).

Sure enough it seemed to work for a little while but soon after I felt even more tired, so I decided to stop for the night and continue in the morning. Bad idea! I went to bed and couldn’t get to fall asleep even though I felt exhausted. At first I thought it was due to the work that I still had to finish, but at some point near sunrise I realised that it must of been all the coffee I had!

I knew it was not going to be a pleasant day ahead.

Out Smart Your Tiredness
Photo by @mkolchanov via Twenty20

The Old Path

Getting out of bed and feeling tired, I did what most people do and reached for the coffee to start off the day. And as I’ve said many times before, coffee (or more specifically, caffeine) works, just not the way that most people think.

Caffeine works by interlocking with your adenosine receptors which has the effect of blocking their ability to respond to the adenosine levels in your brain. Your body produces adenosine throughout the day and high levels of adenosine activate your adenosine receptors to indicate to your brain that your tiredness levels are increasing.

Caffeine manipulates your adenosine receptors to make you feel more alert than you actually are, which many people confuse with gaining more energy when in fact they have the same amount of energy and tiredness as they did before consuming caffeine. Caffeine is so good at blocking adenosine that its effects can last up to twelve hours.

Knowing what I know now I feel duped that I thought caffeine would help me get through the day! My plan was to drink a cup of coffee whenever I felt tired so that I could concentrate in short bursts and get things done. It had worked in the past, so I didn’t think that it wouldn’t work now, especially after a night of not being able to sleep well due to the amount of coffee that I’d drunk throughout the last couple of days.

Unfortunately I didn’t count on my caffeine tolerance levels increasing and just when I needed the caffeine fix the most, it didn’t make me feel alert or able to concentrate any better than before!

Dead End

What You Should Know about Caffeine states: “Caffeine does not accumulate in the bloodstream or body and is normally excreted within several hours following consumption.” In fact, only about 1 percent of caffeine is excreted. The remaining 99 percent must be detoxified by the liver, and the removal of the resulting metabolites is a slow and difficult process. In Chapter 3, you will learn that it can take up to twelve hours to detoxify a single cup of coffee. In fact, the matter of accumulation has never been resolved. Evidence suggests that it may take up to seven days to decaffeinate the blood of habitual coffee drinkers. Plus, it can take three weeks or more for the body’s levels of stress hormones to return to normal. If that’s not accumulation, what is?

Cherniske, Stephen Snehan . Caffeine Blues (pp. 20-21). Grand Central Publishing.

To compensate for my apparent lack of alertness I had a few more cups of coffee and a cola. After a short while, although I didn’t feel great and clear headed, I felt better than I had before, but not for long. After about forty minutes I felt tired again and wanted more caffeine.

What I didn’t know then was that my body’s caffeine tolerance had increased significantly so I would need to consume much more caffeine just to get to the point where I felt normal. To make matters worse, when you become dependent on caffeine to keep you awake and functioning, the act of not consuming caffeine for a brief period can induce withdrawal symptoms such as:

  • Headaches
  • Fatigue
  • Lack of concentration
  • Depression
  • Diarrhea
  • Vomiting
  • Nausea

Although annoying, caffeine withdrawal symptoms for some people can pass quite quickly (a couple of days), but for others it can take weeks.

In my case I started to feel extremely tired and found it difficult to concentrate. I knew that I wouldn’t get any work done so I decided to take the rest of the day off and recover at home. Luckily it was the weekend so I decided to keep away from caffeine, and during the day get outside and go for walks, and get to bed by 10pm during the evenings.

I felt lazy for most of the weekend and decided to do the very minimal that I could around the house and I didn’t go out too much (mostly to the shops to get food and supplies). I dozed off a lot and didn’t eat much, but by Sunday I found that my head felt clearer and I wasn’t feeling so irritable.

I decided that the following week I would keep away from caffeine and get to bed on time. Caffeine did help, but only briefly.

Work Smarter

These days I rarely drink coffee and although I do enjoy a caffeinated cold beverage once in a while, I don’t depend on caffeine to help me to focus or concentrate.

Instead I make it a daily priority to get to bed at roughly the same time every night (including during holidays), getting good quality sleep as well as getting enough sleep, exercising daily and eating more healthy.

Taking these steps alone has helped me more than overcome my caffeine dependance and I believe increased my level of productivity as well. Doing this has also helped me concentrate so that the quality of my work improved too.

In addition I manage my tiredness levels better than I did in the past and as I like gadgets, use my iPhone and Apple Watch to help me. In particular I regularly use our app V-CAF Stay Awake Stay Alert throughout the day to inform me of when my alertness is dropping so that I can do something to wake myself up.

In other articles I’ve mentioned how I useV-CAF to notify me when it’s time to take a break, and where I can (usually in the afternoon after lunch), I either have a 20 minute nap or go for a walk or stretch and do some light exercises (for example my martial arts forms) to help reengage my mind with my body. I’ve found that after taking a quality relaxing break, when I get back to my desk, things just flow and work gets done quicker.

Review

Since the industrial age caffeine has been the go to drug of choice to help us with our alertness and overcoming tiredness. Although caffeine appears to work, in the long run our minds and bodies pay the price in disrupted sleep, caffeine dependancy and risking intoxication due to harmful chemicals found in coffee.

To date, over 700 volatile substances in coffee have been identified, including more than 200 acids and an incredible array of alcohols, aromatic compounds, carbonyl compounds, esters, hydrocarbons, heterocyclic compounds, and terpenoids. Nonvolatile substances in coffee include caffeine and other purines, glycosides, lipids, melanoidins, caffeic acid, and chlorogenic acid. And that’s just the stuff that’s supposed to be there. Coffee often contains a raft of pesticide residues and other contaminants such as nitrosamines, solvents, and mycotoxins. These carry well-defined health risks, and some are carcinogenic.

Cherniske, Stephen Snehan . Caffeine Blues (p. 16). Grand Central Publishing.

Thankfully there are alternatives that are far less harmful and work with our bodies such as diet, exercise and sleep. There are also smart devices such as the Apple iPhone and Apple Watch that coupled with apps such as “V-CAF Stay Awake Stay Alert” can be used to help you manage your tiredness levels and get more out of the day.

Afterword

The deception has been well coordinated by an industry whose goal is quite simple: to get as much caffeine into your body as possible. If the caffeine industry can accomplish that, they have you as a customer for life. They know caffeine saps your natural sense of vitality, leaving you dependent on their products to get through the day. They know that you actually crave their products and, more importantly, that you suffer when you don’t consume them. It’s a marketing dream, and it’s legal. No wonder more and more companies are jumping on the caffeine bandwagon, churning out products from specialized coffees and teas to “herbal” caffeinated energy pills, caffeine-laced fruit beverages, “supercharged” soft drinks, caffeinated beer, and even caffeinated bottled water.

Cherniske, Stephen Snehan . Caffeine Blues (p. 4). Grand Central Publishing.

Categories
Addiction Caffeine Caffeine Addiction Sleep Tiredness

Don’t Forget the Essentials

Back to Basics

Sleep well, Eat well

Feeling tired, lethargic or run down? Unable to concentrate or focus as well as you need to? We all have periods when we feel that we aren’t firing on all cylinders, and for many the easy common sense way to overcome that lag in our energy is to have a coffee or to consume another caffeinated food, drink or pill.

Yep, it appears to work quickly and efficiently in the short term, but what about longer term? There is a lot of conflicting data in the public sphere that on the one hand espouses the benefits of drinking coffee and that caffeine can help combat diseases like dementia:

In conclusion, coffee/caffeine consumption is associated with a decreased risk of T2DM (type 2 diabetes) and possibly also with a decreased dementia risk. At present we cannot be certain that these associations are causal…
It should be acknowledged that caffeine does appear to have several properties that warrant further investigations in this field.

Biessels, G. (2010). Caffeine, Diabetes, Cognition, and Dementia. /Journal of Alzheimer’s Disease,/ /20(0),/ 143-150.

Whereas other reports express concern with regards to the increasing amounts of caffeine that are being consumed:

A rowing number of scientific publications, popular media reports, and elected officials openly question the safety of some ED (energy drink) products. Concern largely stem from the seemingly high caffeine content of these beverages, the unknown adverse health consequences of the various herbal additives (either alone or in combination with caffeine), and the prevalence of consumer-reported adverse side effects.

Johnson, L.A., Foster, .D., & McDowell, J.C. (2014). Energy Drinks: Review of Performance Benefits, Health Concerns, and Use by Military Personnel. Military Medicine,179(4)

Whether you drink coffee or consume caffeine or you actively avoid caffeine at all costs, it’s good sometimes to go back to basics and figure out how to deal with tiredness or a perceived lack of ability to concentrate.

The Essentials - Don't Forget Them
Photo by @jesslharbin via Twenty20

Tiredness, Lack of Focus

Caffeine is the most consumed stimulant on the planet. As a result, it’s no surprise that many need a coffee within the first twenty minutes of getting out of bed to help give them their first boost to get the day going.

Caffeine confers small but well-established improvements in attention, alertness and physical athletic performance for up to 60 minutes of following a dose of 3 to 6 mg/kg of body mass.
Effects are optimised in individuals who abstain from caffeine 7 days before use.

Johnson, L.A., Foster, .D., & McDowell, J.C. (2014). Energy Drinks: Review of Performance Benefits, Health Concerns, and Use by Military Personnel. Military Medicine,179(4)

It’s no wonder why people consume so much coffee and caffeinated sodas. For most it’s a no brainer, a safe quick win, besides, everyone does it. We usually consume caffeine in small doses so it appears that the dangers are limited.

As a result, now more than ever, it’s easier for us to put in long hours working or studying and still achieve high levels of concentration and productivity, whilst avoiding the tiredness and fatigue that we would experience if we didn’t consume caffeine. Many colleagues that I’ve worked with found it odd that I didn’t drink coffee. One in particular asked how I was able to focus, because without coffee, they found it almost impossible.

Others would comment that the fact that I took regular breaks and sometimes would go for a snooze away from my desk, proved that I needed to drink coffee and that I was punishing myself for no good reason.

 

No Quick Fixes

What I’ve found over the years, whilst both consuming and abstaining from caffeine, is how dependent I and others are on caffeine to help cover our shortcomings in other areas of our lives (sleep being the primary one).

There is no doubt about this fact. For the majority of people that consume caffeine in its many various forms, most don’t realise that they are addicted to it. For example, those people that I mentioned earlier that couldn’t start the day without drinking a coffee, are probably suffering from the withdrawal effects of caffeine, and their early morning fix is alleviating their withdrawal symptoms.

It happened with me a long time ago when I friend said that I should go easy on the coffee and caffeine pills whilst I was studying. I thought I could stop whenever I wanted, but when I tried, I felt terrible. At first I put it down to the fact that I was probably overworked and stressed, and had probably run myself down. It was only when I found myself unconsciously drinking a cola, and feeling much better, (my symptoms eased almost immediately), that I realised that I was hooked.

On withdrawal, 27 subjects reported tiredness and 18 developed headache. Electroencephalograph, skin conductance and blood pressure changes were apparent. Sleep improved on withdrawal but subjects reported feeling less alert and more tired. The higher the usual caffeine intake, the greater the unpleasant feelings on withdrawal and the more marked the reversal of feelings on resumption.

Lader, M., Cardwell, C., Shine, P., & Scott, N. (2016). Caffeine withdrawal symptoms and rate of metabolism: . Journal of Psychopharmacology,10(2),110-118.

A simple indicator to check whether you are addicted to caffeine or not is to go without any caffeine for a month and see if you experience any of the following within the first week of your abstinence:

  • Decreased energy/activeness
  • Decreased alertness/attentivemess
  • Tiredness/fatigue
  • Drowsiness/sleepiness
  • Headache
  • Foggy/not clearheaded
  • Difficulty concentrating
  • Depressed mood
  • Anxiety/nervousness
  • Irritability
  • Decreased contentedness/well-being
  • Nausea/vomiting/upset stomach
  • Flu-like symptoms
  • Muscle pain/stiffness
    source: Ozsungur, S., Brenner, D., & El-Sohemy, A. (2009). Fourteen well-described caffeine withdrawal symptoms factor into three clusters. Psychopharmacology,201(4), 541-548.

What’s interesting is that many of the withdrawal symptoms are reasons people have for consuming caffeine. In the report “Fourteen well described caffeine withdrawal symptoms factor into three clusters”, it found that those that regularly consumed larger amounts of caffeine suffered the most from the withdrawal symptoms, and were the quickest to feel back to normal once they resumed consuming caffeine.

Although people are consuming caffeine to help boost their concentration and reduce tiredness, the evidence suggests that addicted caffeine users need increasing amounts of caffeine to reduce the withdrawal symptoms that they’re unaware they are suffering from.

The Essentials

Tiredness, fatigue and the inability to concentrate are your body’s way of warning you that something isn’t right and that you should slow down. First and foremost seek qualified medical advice from your general practitioner or doctor if you’ve been suffering from any of the above, (it may be a sign of a more serious health issue).

Caffeine effectively gets between you and your body’s messaging system to let you know that you need to rest or stop what you are doing. Tiredness can be reduced by getting enough quality sleep. The key here is quality as well as quantity. That means:

  • Get 7 – 9 hours of good quality sleep
  • Avoid caffeine and alcohol (if you have caffeine, stop consuming after mid day).
  • Keep away from computers and smart phones before going to bed. Read books instead. Smartphones and computers give off blue light that reduces the level of melatonin that your body produces before you go to bed. If you want to sleep well you need higher levels of melatonin. Apps like f.lux can be installed on your computers and smart phones so as to counter this effect.
  • Reduce or keep the naps that you have throughout the day to no more than 20 minutes. And no napping past 5 pm.
  • Eat whole foods and exercise more. Exercise is a quick win that will improve the quality of your sleep immediately. A 20 minute walk has been proven to be beneficial in increasing your sleep quality.

Whilst working or studying:

  • Take regular breaks away from your desk
  • Replace coffee breaks with water breaks and/or light exercise or stretching breaks
  • Organise yourself to tackle your more difficult tasks when you are most awake

Review

Caffeine does work in making us feel more energised, alert and productive. However, by masking how tired we really are we may just be kicking the can down the road rather than just addressing the issues that affect our attentiveness and wakefulness.

By avoiding dealing with the underlying issues we may be unnecessarily risking addiction and eventually decreased performance.

To make matters worse, the amount of caffeine we consume in a day may be more than we realise as caffeine is found in an increasing amount of food and beverages.

So, if we feel tired and unable to focus, get more rest, sleep, eat better, exercise more and make all of these points our priority daily habits.

Afterword

During sleep deprivation, moderate doses of caffeine (200 mg) have restored cognitive performance on tasks involving visual vigilance, learning, and memory.
Unfortunately, repeated use of stimulants such as caffeine is often associated with withdrawal effects once the stimulant is no longer active in the system.
Symptoms of caffeine withdrawal commonly include headache, fatigue, depressed mood, difficulty concentrating, and foggy thinking. Acute caffeine withdrawal also has interfered with cognitive functions such as focused attention and reasoning.

Killgore, W., Kahn-Greene, E., Killgore, D., Kamimori, G., & Balkin, T. (2016). Effects of Acute Caffeine Withdrawal on Short Category Test Performance in Sleep-Deprived Individuals: . Perceptual and Motor Skills,105(3_suppl), 1265-1274.
Categories
Addiction Caffeine Caffeine Addiction Caffeine Alternative Energy Fatigue Headaches Productivity Side Effects Sleep Sleepiness Staying Awake

Is Now The Right Time To Give Up Coffee?

Too Costly To Your Health

It’s the price your willing to pay that counts…

We live in a connected world. The saying goes “when America sneezes, the whole world catches a cold”, (but actually the original saying was “when France sneezes, the whole of Europe catches a cold”). Replace “America” (or France) with any leading nation or person in a given field and you have the current situation of the world.

Whether it be semi conductors, lumber or facial mask shortages, we are all learning just how connected we truly are. Which brings us to Brazil and coffee. Brazil represents one third of the world’s coffee production, making the country the undisputed coffee production world leader.

Unfortunately, Brazil in 2021 has had some challenging issues to deal with, each of them having an effect on the production and distribution of coffee. Brazil has been suffering through a drought which has decreased crop production, whilst at the same time due to the pandemic, shipping ports have been congested (especially in the US), causing US coffee stockpiles to shrink to their lowest levels in at least six years!

The implications for coffee drinkers is that the price of their favourite beverage is about to increase significantly, whilst the quality and quantity of their favourite brands decrease. For those struggling to give up caffeine or wanting to break their coffee addiction, the recent and future price increases may just help motivate them to start.

The Price to Pay

Coffee seems to fuel the world. The wonder drink is seen by some as being responsible for a majority of the technological and scientific discoveries of the Western World, but in all truth it’s the caffeine that is in coffee that is responsible.

Caffeine and coffee go hand in hand. Researchers have found that the majority of adults in the USA admit to consuming a caffeinated drink at least daily. And why not? It’s been proven time and again that caffeine improves alertness and performance, and it appears to counter feelings of fatigue and tiredness. And lately there have been an increasing amount of studies that show the numerous health benefits of drinking coffee and caffeine such as helping to increase fat loss and helping to reduce the risk of developing cancer.

Also, with the rise in popularity and profitability of coffee shops and franchises, the global coffee shop market is set to be worth $237.6 billion by 2025 (Global Coffee Shops Market to be Worth $237.6 Billion by), coffee’s importance doesn’t look like it is going to diminish any time soon.

So with the recent drought in Brazil and supply chain disruptions, it’s fair to say that the average price of a cup of coffee will be increasing.

Coffee prices increased in March and global coffee consumption is projected to rise this year, according to the International Coffee Organization (ICO).

Americans were reported to be drinking “more coffee than ever,” according to a March 2020 report by the National Coffee Association. The pandemic led to “record coffee consumption at home, with 85 percent of coffee drinkers having at least one cup at home,” according to the NCA’s Spring 2021 National Coffee Data Trends (NCDT) survey.

Soo Kim, Newsweek, source: Prices of Coffee, Wine, Toilet Paper and More Set to Rise in Post COVID-19 Era

Although the rise in price may not deter most people from drinking coffee, now may be as good a time as any to review why we drink coffee (and hence caffeine), and break any dependencies that we may have with the duo.

 

Cost of Benefits

Caffeine exacerbates sleep disorders, according to a study reported in the Journal of the American Geriatrics Society. Some coffee drinkers, however, claim that their sleep is as restful as ever, regardless of their caffeine consumption. And without statistical evidence, who can refute their testimony? While it is obvious that caffeine affects all of us in different ways, it is equally important to note that we often do not know how it affects our system and cannot evaluate its effects on us while we sleep.

Another researcher noted that coffee consumption not only substantially delays the onset of sleep, but also diminishes the quality of sleep. Significantly more body movement was noted in heavy coffee consumers, and the quality of their sleep was substantially diminished.

Kushner, Marina. The Truth About Coffee (p. 69). SCR, Inc.

Whilst there are many of us that like the taste and effect that coffee has on us, there is no getting away from the fact that it’s main ingredient, caffeine, can be an addictive substance. Many coffee consumers are unaware of their addiction and believe that they can go a few days without any, but find that they never get round to their coffee abstinence, or if they do unintentionally find themselves consuming caffeine in another form.

A little while ago I posted a link on Twitter, Facebook and Instagram about two couples that tried to give up coffee for a month who thought that it would be easy, but found that they had underestimated just how addicted to coffee and caffeine they were, (We Quit Caffeine for a Month, Here’s What Happened). They suffered from all the classic withdrawal symptoms that many people experience and gradually started to come to the realisation that they needed their daily fix.

To be fair, they did start to reduce their caffeine consumption leading up to the challenge and even then they found themselves feeling:

  • More tired than usual
  • Irritated
  • suffering from headaches

And in addition to the list above, during the challenge they found themselves:

  • Unable to think straight
  • Craving coffee and caffeine
  • Relapsing back to coffee
  • Being in denial about their caffeine addiction

By the end of the challenge WheezyWaiter, (the owners of the YouTube channel that initiated the challenge), were more than relieved to get back to drinking coffee and found that they had more energy than they did during their abstinence, and didn’t feel that there sleep improved during the challenge compared to how they sleep now.

The researchers studied sleep patterns of medical students and found that many of them claimed that coffee did not disturb their sleep even when objective observations confirmed that it did. The researchers said that this denial reinforces the impression that coffee drinkers simply do not attribute undesirable clinical symptoms to their coffee intake.

This situation illuminates one of the insidious aspects of coffee addiction: we are often unaware of how it affects us.

Kushner, Marina. The Truth About Coffee (p. 69). SCR, Inc.

Unfortunately it seems that WheezyWaiter weren’t aware that caffeine withdrawal symptoms can last for weeks for some people, and that although consuming caffeine relieves those symptoms and make it seem that coffee actually helps them feel better, it can eventually lead to an increase in tolerance to the effects of caffeine, making it more than likely that they will consume more (in fact, they said that at the end of the challenge, they found that their coffee works better now, which may indicate that they had a very high tolerance before starting the challenge, and have effectively reset their tolerance levels lower).

I would suggest that WheezyWaiter should be cautious from this point on with regards to their coffee consumption, because it’s at higher levels of consumption that we start to increase the risk that we expose ourselves to some of the more harmful effects of caffeine.

Although it has many health benefits and has long been used by people for its stimulating effects, it also comes with various health hazards. Caffeine consumption is linked to the risk of developing coronary artery disease, osteoporosis, gastritis, anaemia and still births. Other adverse effects of caffeine include sleep deprivation, increased heart rate and blood pressure, central nervous system disorders, vasodilation, trembling, seizures, urticaria, headaches, increased body temperature and behavioural changes. In people consuming caffeine on regular basis, it has been found that the cessation of caffeine results in many unfavourable changes such as increased occurrence of headaches, increased drowsiness and fatigue as well as lowered alertness. The various ill-effects of excessive caffeine consumption include addiction, hormone-related cancers, increased risk of cardiovascular diseases, anxiety, insomnia, intoxication and nutrient malabsorption. It affects bones by decreasing calcium absorption in the human small intestine. It is also known to affect gastrointestinal, respiratory and reproductive health.

Kumar, V., Kaur, J., Panghal, A., Kaur, S., & Handa, V. (2018). Caffeine: a boon or bane. /Nutrition & Food Science,/ /48(1),/ 61-75.

Alternatives

The current and impending rise in price for a cup of coffee and knowing the harmful effects of over consuming caffeine, coupled with supply chain failures, it seems to me that now would be a good time to either cut down on the amount of coffee we consume or give it up all together.

With that in mind here are some things that we can do help ease the pain of giving up coffee (or just reducing the amount we consume).

For tiredness and energy:

  • Get your 7-9 hours of good quality sleep regularly
  • Eat nutrient rich foods such as fruits and vegetables, whole grains, grass fed meats, whole milk etc
  • Avoid or reduce the amount of processed foods and snacks that you consume throughout the day
  • Take regular exercise (like a 20 minute walk a day, or regular breaks during the day where you move more than you are now).
  • Meditate regularly (and it doesn’t have to be too long, for example sitting in a chair closing your eyes and deep breathing for a couple of minutes can be very beneficial).

For concentration and productivity:

  • All of the above mentioned points
  • Plan your days and weeks in advance. Knowing what you need to do beforehand helps reduce the stress of trying to do things ad hoc
  • Take regular breaks whilst working, studying or concentrating. 25 – 45 minute blocks are usually enough for your brain to stay active and focused on your tasks
  • Limit your coffee intake to only once a day, and use it for your most difficult tasks, no later than 12 in the afternoon, but ideally, go without, or at least work towards going without (take small steps).

Review

I was in denial for a long time about my own coffee addiction, but when I suffered a bad case of the jitters, I had to face up to the fact that I had caffeine addiction problem.

It can be hard to motivate yourself to get through the withdrawal symptoms even if you have a support network in place (watch the WheezyWaiter YouTube video to see what I’m talking about); but I’ve found that just by knowing why you are doing something, you increase the chances of sticking through the hard times and overcoming any adversity.

If you found yourself getting upset about the recent coffee price increases and shortages that will be manifesting themselves shortly (if not already), maybe you should try quitting coffee for a short while.

What have you got to lose?

Afterword

There are many physiological effects of caffeine on respiratory, cardiovascular, gastrointestinal, reproductive and central nervous systems. It has a positive effect in reducing the risk of diabetes, Alzheimer’s disease, Parkinson’s disease and liver injury and, at the same time, in improving mood, psychomotor performance and immune response. On the other hand, the negative effects of caffeine include addiction, cancer, heart diseases, insomnia, gastrointestinal disturbances and intoxication. As caffeine, when taken in a large amount, is harmful… its concentration should not exceed set limits.

Kumar, V., Kaur, J., Panghal, A., Kaur, S., & Handa, V. (2018). Caffeine: a boon or bane. /Nutrition & Food Science,/ /48(1),/ 61-75.
Categories
Caffeine Caffeine Addiction Energy Headaches Irritability Lethargy Side Effects Tiredness

What Are You Waiting For?

There’s No Time Like the Present

Do something…

Depending on the circumstance, it’s usually good advice to wait and see how things play out before making a decision on whether to act or not. However, when it comes to your health it can be dangerous.

If you are one of the many people that find that you can’t start the day or concentrate without having your daily dose of caffeine, then you may be suffering from a caffeine dependency.

You may have tried to kick the habit but suffered from hangover like symptoms or you may of unconsciously found yourself eating or drinking something with caffeine in it. Unfortunately it can take a lot of willpower to overcome the habit, but with the right approach you can do it.

What Are You Waiting For
Photo by @shells via Twenty20

Procrastination

It’s difficult to give up something that you don’t even realise that you have a dependency on. Friends, family or work colleagues may point out that you seem to drink a lot of coffee or tea but you think nothing of it.

Besides, you could quit at any time you want, and it’s not that difficult you tell yourself. But when you’ve tried to abstain for a day or two, you found that although you were able to complete the challenge, you also didn’t feel so great. Maybe you had a headache or were suffering from flu like symptoms, but you put it down to just being run down or tired.

Because the level of caffeine dependency is specific to each person, many dismiss it as just an internet fad, or urban myth, but there is a growing segment of the population who are not only dependant on caffeine to get through the day, but also suffer from the withdrawal symptoms of giving up caffeine.

This can make people more reluctant to give up their daily dosage and find reasons why they should in fact not quit caffeine. To be fair, as a healthy adult, if you consume less than 400mg per day, you should be okay. The problem then lies with keeping track of how much caffeine you consume across different food stuffs and beverages..

Polyphenol compounds in tea may offer heat health benefits at intakes greater than four cups per day. Coffee is also a source of polyphonous, but is higher in caffeine.
Tea and coffee can make a positive contribution to hydration when caffeine intakes remain below 400mg/day. This equates to eight cups of tea or five cups of instant coffee if no other dietary sources of caffeine are consumed.

Ruxton, C. (2009). Health aspects of caffeine: benefits and risks. /Nursing Standard,/ /24(9),/ 41-48.

Why Quit?

“If caffeine is actually good for my health, why should I give it up?” It is true that caffeine is beneficial to health but at specific dosages. Throughout a typical day it is very easy to lose track of how much of anything you consume.

Although I’m not a medical researcher or practitioner, many of the research papers and documents that I’ve read tend to not take into account people’s actual daily lives, and work within a specified recommended daily amount, as opposed to studying what people actually consume within a day. This is very difficult to do and it is reasonable that within controlled tests that they stay within the upper and lower bounds of what is deemed to be safe.

Unfortunately for us, unless we measure and keep track of everything that we consume daily, we can unknowingly easily consume far above the recommend daily limits and place ourselves in harms way.

Our body’s will tend to let us know that something isn’t right, but unless we are sensitive and aware of what those signs are we can miss them entirely. For example, if you are regular caffeine consumer and suffer from any of the following, you may be consuming more than the daily recommend amount of caffeine in your diet:

  • Anxiousness
  • Poor sleep
  • Tiredness
  • Headaches
  • Abdominal pain
  • Hearburn

Numerous studies have shown that caffeine-dependent people sooner or later step away from their habit. According to one study, the most prevalent out of twenty reasons to quit reported by former coffee drinkers was to seek escape from the distressing disturbances of the central nervous system. Nearly four out of ten caffeine addicts quit for this reason alone. Central nervous system disorders have been proven, time and time again, to be caused by the caffeine in beverages, food products, and tablets. More and more former caffeine addicts are citing improved health as their reason to quit.

Kushner, Marina. The Truth About Caffeine (p. 152). SCR Books.

What You Can Do

If you have come to the conclusion that you want to give up caffeine, then this is a good place to start. Having purpose backing your decision will help you through the difficult stages of quitting caffeine as you have reasoned with yourself that this is the correct course of action to take. Write it down and have it within easy reach before you start.

Prepare yourself beforehand for the withdrawal symptoms by knowing what to expect. Everyone is different but there are some common symptoms to look out for.

  • Headaches
    This is the main reason why many caffeine dependency related advisors suggest that you start your detox on a weekend (usually, starting Friday). Caffeine withdrawal headaches are easily solved, by consuming caffeine, but that defeats the purpose of this exercise. I found that sleeping more and drinking lots of water helped. Experiment to find out what works for you.
  • Tiredness
    Again, another reason for starting to quit at the weekend is that you can feel extremely tired. This is due to the clearing up of your adenosine receptors as your caffeine levels start to reduce. Caffeine inhibits the receptors from identifying how tired you are, so by reducing your caffeine levels your body knows how tired you really are.
  • Depression
  • Nervousness
  • Upset stomach
  • Irritability
  • Tension
  • Nausea

Once you start your caffeine detox I would suggest that you get comfy, drink alternative caffeine free beverages and eat caffeine free food that you like.

As the days go on the withdrawal symptoms get better and at some point you’ll start to feel more awake and full of energy. But, as everyone is different, these stages occur at different times depending on your age, size and gender.

The key thing is to persevere. If you find yourself flagging, refer back to the reasons why you are quitting that you wrote down before starting and know that in a relatively short amount of time you’ll be through the tough times.

Review

When it comes to giving up caffeine, we all are different. Some prefer to gradually ease themselves into it, other jump in cold turkey.

Whichever way you decide to start quitting, the most important thing is that you have resolved to start.

Good luck

Afterword

“Good. Coffee is good for you. It’s the caffeine in it. Caffeine, we are here. Caffeine puts a man on her horse and a woman in his grave.”

Ernest Hemingway, source: Quote by Ernest Hemingway: “Good. Coffee is good for you. It’s the caffeine…”
Categories
Addiction Caffeine Caffeine Addiction Productivity Relapse

Doubt and Caffeine Addiction

Be Bold & Have Faith In Yourself

Believe in yourself…

Soon after finally accepting I had a caffeine addiction and knowing that I had to do something to change the situation, I began to realise just how much hard work it would take me to not only give up drinking caffeine, but even to reduce the amount that I consumed.

Up until then, I thought that caffeine had been a beneficial aid that helped me to get things done and help me to achieve many of my academic and professional goals, so it was hard to accept that I would have to give up the “little cup of miracles” without it impacting my productivity in some shape or fashion.

Doubt and Caffeine Addiction
Photo by Kay Isabedra @kee_says

Dependency

Change is hard at the best of times. Multiply that by 100 when you have a dependency on a substance or behaviour.

Over the years, without fail, when resolving to give up caffeine I’m full of enthusiasm and resolve, but being honest, there’s always a niggling doubt that I won’t be able to do it!

As time goes by, that doubt begins to grow and eventually I give in to temptation, finding ways to justify it to myself 🙁

Robbing You of Confidence

Unfortunately the more you give in the stronger that doubt grows until it potentially stops you from even trying.

Doubt has the power to reduce the levels of your self confidence to a point where you have low self esteem and appear weak and unsure to yourself and others.

Looking back at the times around my attempts to give up caffeine, I also remember that these were some of the most stressful times in my life both professionally and personally.

My lack of trust in myself was causing me and others to second guess my decisions. In fact, I remember a discussion I had with one of my managers at the time who said “If you don’t believe in yourself, who else will”!

Faith

Later on, remembering that discussion, I made the decision to try quitting again, but this time I would try something different. I would learn from my past failed attempts and figure out what I could do differently.

Instead of making it an all or nothing affair, I resolved to take smaller steps over shorter timespans. For example, instead of never having caffeine again, I would go for no caffeine days once or twice a week, and then increase from there until I could do seven days.

Also, if I found myself unintentionally consuming caffeine in any form, as soon as I noticed, I would stop there and then, and continue my abstinence for the day. No getting upset with myself, or judging myself in a negative way, but actually rewarding myself for noticing that I was slipping and continuing anyway.

Steps like these not only helped me to eventually overcome the cravings, but had an unexpected side effect, my faith in myself and abilities began to increase for the first time in years.

Key Points

To me doubt is closely related to fear. In his book, Dune, Frank Herbert addresses overcoming fear through the Litany Against Fear, as recited by the main character Paul Atreides:

“I must not fear.
Fear is the mind-killer.
Fear is the little-death that brings total obliteration.
I will face my fear.
I will permit it to pass over me and through me.
And when it has gone past I will turn the inner eye to see its path.
Where the fear has gone there will be nothing. Only I will remain.”

Frank Herbert, Dune

If there is any field of endeavour that will improve you that’s difficult to overcome, and you have doubt in your abilities:

  • Jump In
    The act of starting to try to overcome can lead you to immediately make progress. The longer you dither about whether you should or shouldn’t do something, the greater risk that any doubt you have will grow and affect the outcome of the endeavour negatively.
  • Take Small Steps
    Give yourself small achievable targets at first. It is easier to adjust your approach to an issue when they are manageable. Plus, by having quick wins earlier, you help build confidence and momentum to tackle the inevitable obstacles later on.
  • Don’t Judge
    If you find yourself falling don’t be tough on yourself but rather be thankful for being able to recognise that you did fall and that it’s okay. This will help you to not give up and even give you the motivation to continue trying.

Final Thoughts

Nowadays I can drink a coffee, tea or cola and not feel guilty at all. I no longer have caffeine pangs and I can go for weeks without realising that I haven’t had a coffee. I have confidence that I am in control of my wants.

Don’t let doubt rob you of the confidence to be yourself.

Categories
Caffeine Caffeine Addiction Focus Productivity Relapse Staying Awake Study Studying Tiredness

How Caffeine Changed My Life For The Better

Every Cloud Has a Silver Lining

Just don’t get too wet…

As far back as my student days when trying to pass exams to get into university, caffeine and I have had a love hate relationship.

Caffeine has helped me get through difficult exams, work pressure and setting up home. Each time I’ve used it I’ve said to myself, “Just this last time”.

However, whenever the next “difficult patch” came up, I found myself binging on caffeine in a desperate attempt to stay focused.

How Caffeine Changed My Life For The Better
Photo by Richard Harris, Streets of London

Caffeine the God Send

From when I was around 7 years old I can remember loving drinking cola. I would get overly excited both before and after drinking it and remember the adults getting annoyed at my friends and I as we just couldn’t stop running up and down.

I also remember the adults drinking coffee and someone saying that it was like cola for adults to help them stay awake and get things done. I used to think that there must be something magical about it, however as I got older and had more assignments and exams to pass, I grew to found out what that magic was.

Something Ain’t Right in Paradise

As the work that I had to complete gradually became more challenging, I found myself staying up later just to be able to have enough time to finish my assignments and complete my studies.

Finding it difficult to stay focused on all the work that needed to be done I turned to coffee, colas and eventually caffeine pills. These worked, but what seemed to me like only a few days, I found myself consuming an increasing amount of caffeine in different forms just to be able to feel normal.

Even though some of my close buddies tried to warn me, I eventually got to a point where my hands started shaking uncontrollably. Luckily it wasn’t like a bad case of Parkinson’s disease, but it was enough to scare me into giving up caffeine.

The Turning Point

Years later I was on a job that was very demanding of my time and energy. Over the course of two years consistently working long days and nights as well as having to travel every few weeks between two countries, my body decided enough was enough.

I began feeling sluggish and unmotivated. I even started drinking a zero cola very regularly without thinking about what I was actually doing. But eventually I’d kicked the can as far as I could and found that I was starting to fall asleep at work.

My work colleagues tried to give me hints but eventually our boss took me aside and told me to get myself together. Angry and frustrated at myself I looked for quick fixes to help me save my job. However, what I found was far more valuable and actually helped me to overcome the tiredness to the point where I can now recognise what is going on and take the necessary steps to recover quickly.

Looking Back

Caffeine was the catalyst for my transformation. It helped me to recognise that it wasn’t the caffeine, but rather my approach to work and life that needed to change.

By seeking ways to help me out of a difficult situation, I actually helped myself by finding out what the cause of my tiredness was and reduce its negative effects on my life.

Moving Forward

From that point on I’ve resolved to try to help others who may be going through a similar rough patch in their lives. This blog and our app, V-CAF, are the culmination of our experiences and research into overcoming tiredness without the need for caffeine.

Please help us by sharing and commenting on our blog posts, letting people know about our app and hopefully finding that our efforts are of use to you too.

Categories
Caffeine Caffeine Alternative Focus

How To Stay Focused Without Caffeine

Staying Focused Without Caffeine

Stay focused…

Many of us have times when it is really difficult to focus, whether it is at work, whilst studying or even when having fun.

In an effort to wake up, some instinctively reach for caffeine, because it works. But short-term fixes can end up having long-term effects on our health and wellbeing.

The recent epidemics in both tiredness and insomnia point to the need to find healthy alternatives that can help us focus without having detrimental effects on our sleep.

In this article we’ll look at how to focus without using stimulants.

Focus on me
Photo by Gabrielle Henderson @gabriellehender on Unsplash Shoot with @yungkweendee

Dependency on Stimulants to Focus

The thing is, drinking coffee or an energy drink is so easy and they work that we rarely think about it.

And therein lies the problem. For many, tiredness equals “I haven’t had enough coffee”, or “I need to have an energy drink”.

Each time we do this we are reinforcing an unnatural habit that if not checked will keep us in a perpetual loop of tiredness followed by increasing amounts of caffeine.

Lack of Self Control

By inadvertently linking tiredness and caffeine in our daily habits, we make it harder to break the habit whilst at the same time potentially exposing ourselves to harmful side effects.

For example, the effects of caffeine that most of us want, (alertness and focus), are in fact the results of caffeine withdrawal. Your body craves the caffeine that is no longer in your system, and like any addictive stimulant, makes you feel lousy.

But get that caffeine fix in and your body soon starts to feel better and your mind clearer. Unfortunately it’s not that caffeine made you more alert, but due to you feeling so bad before you had your fix, your body just returns to normal levels of alertness and focus.

To make matters worse, as your body acclimates to your current level of caffeine consumption, you will soon need higher levels of caffeine to get the same feelings of alertness and focus.

Consuming more than 400mg of caffeine daily can eventually increase the likelihood of you being exposed to:

  • Mental disorders such as altered consciousness, anxiety and depression.
  • Increased heart rate and elevated blood pressure.
  • Dehydration and decreased potassium.

Exercises for Your Will

To stay focused without using caffeine is something that is well within your reach. Just by exercising a little willpower each day you can eventually build momentum and your focusing powers.

Here are some tips that will help you:

  • Stop consuming caffeine. 
    It can be very difficult, but you must try. Start abstaining from caffeine when you have time off work or at the weekends so that you are not around people that are drinking coffee or sodas. 
  • Do short bursts of focused work. 
    If you have a task to complete, break it down into 5 to 10 minute manageable chunks. Once the time limit is up, take a 5-minute break, and then repeat the process. As your focus becomes stronger over time, gradually increase your focus periods to 25 to 30 minute sessions.
  • Don’t work when you are tired.
    Tiredness is the enemy of a focused mind. Where possible work when you are well rested. That means getting more quality sleep during the night. But what if you are unable to sleep? What can you do? I would recommend a tiredness alarm for the Apple Watch called V-CAF. V-CAF subtly notifies you when you are most likely to be tired. Once you are alerted you can take the appropriate action to wake yourself up.
  • Stay hydrated.
    If you’re feeling tired, drink lots of water. Water helps more blood and oxygen get to your brain; which will help you focus better.

Review

You don’t need caffeine to be able to focus effectively. In fact caffeine can work against you. Try these tips to help you focus better without caffeine:

  • Don’t consume caffeine
  • Do short bursts of focused work (when starting 5 – 10 mins.)
  • Don’t work when you are tired. Use a tiredness alarm like V-CAF to alert you when you are most likely to be tired.
  • Do drink more water.

Be Strong, Stay Focused

Don’t weaken your resolve to stay focused naturally by drinking a coffee or energy drink. If you feel yourself craving them, try to hold out.

The longer you hold out the stronger you will be the next time the cravings come back.

There are no quick fixes, but by taking things slowly, day by day, you will improve your focus.

Categories
Caffeine Side Effects Sleepiness Staying Awake Tiredness

Would You Pay For Worse Sleep?

Would You Pay For Worse Sleep?

A good night’s sleep is priceless

We humans like the effects that caffeine has on us. It is one of the worlds most consumed stimulants and can be found in a variety of food, drink, and medical supplements.

However, there is a growing body of evidence that points to caffeine being responsible for interfering with our sleep and may be responsible for daytime sleepiness. 

Customer experience
Photo by Toa Heftiba @heftiba on Unsplash Customer experience, Camber Coffee, Newcastle upon Tyne, United Kingdom

I’m Tired, Where’s The Coffee

It’s common for us to associate coffee and caffeine with alertness. So much so that we have hundreds of coffee phrases such as “Once you wake up and smell the coffee, it’s hard to go back to sleep” and  “I don’t have a problem with caffeine. I have a problem without it.”

For many people a coffee first thing in the morning helps wake them up and sets them straight for the day, but by the time they get to work they need another, then another.

What most don’t realize is that it might be the caffeine that is making them feel tired in the first place!

Increased Tiredness

Various population-based studies suggest that ingesting more than the recommended daily limit for caffeine can be linked to daytime sleepiness. 
Ohayon MM, Malijai C, Pierre P. Guilleminault C, Priest RG. How sleep and mental disorders are related to complaints of daytime sleepiness. Arch Intern Med 1997;157(22):2645-52.

A Sleep Habits and Caffeine Use study of workers for the French National Gas and Electricity Company found a link between an increase of consumption of caffeine and the decrease of time spent in bed. The association suggests that caffeine is shortening sleep.
Sanchez-Ortuno M, Moore N, Taillard J, Valtat C, Leger D, Bioulac B, et al. Sleep duration and caffeine consumption in a French middle-aged working population. Sleep Med 2005;6:247-51.

Daily moderate to low usage of caffeine can interfere with your sleep and contribute to some people’s insomnia complaints; but stopping caffeine consumption can cause people to experience excessive sleepiness.

Decrease Tiredness

If you don’t consume a lot of caffeine then cycling your caffeine intake will keep you balanced without affecting your energy too much. That is, enjoy your caffeine product as usual but take a couple of days a week where you don’t have any. 

If you do consume a lot of caffeine then it may be best to gradually wean yourself off over several weeks. If you suffer from withdrawal, use the following:

  • Keep yourself occupied.
    By keeping busy you will have less time to think about your cravings.
  • Exercise.
    It helps lift your mood and helps you to have better quality sleep.
  • Have a sleep routine.
    Choose a time to go to bed and to wake up and stick to it. Be mindful of falling asleep during the day, and use a tiredness monitor like V-CAF. V-CAF will notify you when you are most likely to fall asleep, helping you to stay awake during the day.
  • Eat nutrient rich foods and drink plenty of water.
    Fuelling your body with the right foods and drinking water helps raise your energy over time.

Review

Over reliance on caffeine is causing us to deplete our energy levels. Reducing our caffeine intake or cutting it out completely can help reverse this trend but may initially make us feel even more tired.

Withdrawal tips:

  • Keep busy
  • Exercise
  • Stick to your sleep routine. 
  • Use a tiredness monitor, like V-CAF to keep you awake during the day.
  • Eat whole foods and drink plenty of water.

Conclusion

Your body deserves the best treatment that you can provide. Using caffeine ultimately takes from you and gives very little back.

Spend your time and energy on the things that will help enhance your life, not on things that cost you money and give you suffering.

Start giving back by following the advise in this post and making the right lifestyle changes.

You deserve it.

Categories
Productivity Tiredness

How Tiredness Affects Productivity

Tiredness and Productivity

Tiredness = no productivity

One of the best ways to increase your potential and value to yourself, family and the marketplace is through increased productivity.

Whether you are a student needing to be more productive in your study regime, a parent wanting to achieve more with your family, an employee wanting to increase your earning potential and/or status, or an entrepreneur looking to get the edge over your competition, we could all benefit from an increase of productivity.

Unfortunately, many people equate more productivity with more hours spent doing a perceived task that on the face of it looks productive, but is in fact draining their energy and making them feel tired and fatigued. 

This is especially so if the extra hours they gain to spend on tasks are taken from their sleep. It may seem to work at first, but eventually it catches up with you and can lead to serious health issues in the long term.

Do More
Photo by Carl Heyerdahl @carlheyerdahl on Unsplash My current desk setup as of 2016. I am a wedding and portrait photographer and have always believed the space you do work in has a big impact on the quality and kind of work you complete. I have been refining my workspace since I was in high school and I am really happy where it is now!

Too Tired to be Productive

These days many people equate having less sleep to being a productive go getter, a hard worker or dedicated employee.

Iconic political and industrial elites are lauded for their ability to run countries and business on the least amount of sleep possible. For example:

  • Donald Trump – 3 to 4 hours
  • Margret Thatcher – 4 hours
  • Jack Dorsey – 4 to 6 hours
  • Indra Nooyi – 4 hours
  • Sergio Marchionne – 4 hours
  • Martha Stewart – 4 hours
  • Thomas Edison – 4 hours
  • Benjamin Franklin – 5 hours

Sergio Marchionne, CEO of Fiat, fueled his productivity on four hours a night sleep and drinking coffee and smoking cigarettes. And Thomas Edison is quoted as saying that sleep is “a heritage from our cave days”.

Whilst it is possible to work fatigued, is it the most optimal and efficient way of working whilst safeguarding your health?

Diminishing Returns

Lack of sleep has been linked to:

  • Cancer
  • Heart disease
  • Stroke
  • Diabetes
  • Weight gain
  • Depression
  • Alzheimer’s

Also, as you become more tired you’ll find that your productivity starts to decline. It becomes increasingly difficult to pay attention, process information and even remember your tasks.

Worryingly, according to a study by Angus and Heslegrave, just one night of reduced sleep lead up to a 30% decrease in performance efficiency in test subjects.
Angus RG, Heslegrave RJ. (1985). Effects of sleep loss on sustained cognitive performance during a command and control simulation. Behav Res Methods Instrum Comput. 17:55-67

Paying Down Your Sleep Debt

So how do you get more sleep when you have a heavy workload? By organizing your time better.

Sleep should be a priority for your health as well as your productivity. Making getting enough sleep a priority in your life will help you to be more productive and less stressed which in turn allows you to be more productive during your waking hours.

Ultimately this is going to be a lifestyle change and a choice that only you can make. The following tips are guides to help you adjust your priorities and help make the shift as comfortable as possible.

  • Get to bed between 9pm and 10pm.
    Your body starts to release melatonin around 9pm. If you get to bed around this time then the deepest part of your sleep will be around 2am.
  • Exercise regularly to help your body to sleep deeper.
    Exercise is also a very good stress reliever which will lift your mood and strengthen your body.
  • Whilst working, when you feel tired take regular breaks.
    As we’ve discussed earlier, tiredness diminishes our productivity. Using an app like V-CAF will alert you to when you are too tired to focus efficiently so that you can take a natural break, before getting back to work.
  • Eat and drink healthily.
    I wouldn’t recommend Sergio Marchionne’s cigarette and coffee routine, but rather eating whole unprocessed foods and drinking plenty of water. The results will speak for themselves.

Review

Like anything of value in life, there are no shortcuts to increased productivity if you value your health and quality of living.

Working longer hours doesn’t necessarily equate to higher productivity, especially if we sacrifice sleep to achieve that end.

Prioritize your sleep and it will pay you back handsomely. 

To summarize:

  • Go to bed between 9pm and 10pm.
  • Exercise regularly.
  • Take regular breaks when focusing on your tasks. Use V-CAF to monitor your tiredness so that you can act accordingly.
  • Eat and drink healthily.

Conclusion

Your most valuable productive asset is you. If you value your productivity look after yourself by sleeping better and getting more rest.

Categories
Caffeine Alternative Energy Fatigue Productivity Tiredness

How To Boost Your Energy

Energy Boosters

Lift off…

Feeling tired, fatigued or burnt out? You’re not alone. According to the National Safety Council more than 43% of workers are sleep-deprived.
Fatigue – You’re More Than Just Tired, NSC

The fact that tiredness is on the rise may account for the global demand for energy-boosting products being at an all time high. Caffeine consumption is on the rise and producers are capitalizing on the trend by providing more products that contain caffeine.

With all these products being put out in the market, it may make it easier to exceed recommended caffeine limits. 

So what are the alternatives to consuming caffeine to boost our energy levels?

Boost
Photo by dan carlson @dan_carl5on on Unsplash Full focus at a coffee shop

Why Are We So Tired?

Our modern lifestyles tend to encourage behaviors that as a whole can lead us to feeling tired. Demanding jobs, long shifts, long weeks, sleep loss, no rest breaks and long commutes are just a few of the ways that we may be contributing to our tired state of affairs.

Compounding the issue is our willingness to use stimulants such as caffeine to give us a boost of energy to get us through the day.

Does Caffeine Really Boost Our Energy Levels

Caffeine tricks our minds into releasing dopamine, which makes us feel alert, motivated and good about ourselves. This makes us feel as though we have more energy than we actually have.

Eventually, you’ll need ever increasing amounts of caffeine to achieve the same energy boosting effects. This can happen as soon as a week to 12 days.

When trying to give up caffeine, withdrawal symptoms can begin as fast as between 12 to 24 hours, explaining why some people need a coffee in the morning to feel as though they are awake.

Withdrawal symptoms include but are not limited to the following:

  • Fatigue
  • Depression
  • Lethargy
  • Vomiting

Alternative Boosters

Companies such as Bayer AG, PepsiCo, Boehringe Ingelheim GmbH and Sanofi are investigating using herbal and/or traditional medicines as alternatives to using caffeine.

As an individual you can use the following techniques and tips right away to help boost your energy:

  • Number one is to get more sleep.
    Although everyone is different, studies show that most people are most alert when they regularly get between 7 to 8 hours sleep.
  • If you are working on a tedious task, take regular breaks.
    Performance tends to decrease after 90 mins of continuously working.
  • Be alerted to when you are tired by using a tiredness alarm like V-CAF.
    V-CAF is an Apple Watch app that works by subtly notifying you when you are most likely to be drowsy and not focused on your current activity.
  • Eat whole foods and avoid foods containing processed sugar.
    This will help keep your energy levels balanced throughout the day.

Review

The best way to boost your energy is to make better lifestyle choices and avoid stimulants that trick your body into thinking it has more energy than it does.

Here are the takeaways:

  • Get more sleep
  • Whilst working or doing something that you need to focus on, take lots of breaks
  • Use tiredness alarms such as V-CAF
  • Eat whole foods, avoid processed foods

Conclusion

Tiredness is our body’s way telling us to slow down and take care of ourselves.

By trying to short circuit our body’s defense systems, we put ourselves and others at risk.

A few simple lifestyle changes can really improve our quality of life.