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
Caffeine Caffeine Addiction Side Effects Staying Awake

Too Much Caffeine?

V-CAF Is The Alternative

Stay Awake Stay Alert Stay Focused

Over the years I found that my tolerance to caffeine had increased. Coffee, tee, caffeine pills and energy drinks weren’t having the same effect they once did.

I found myself having to increase my consumption of caffeine in all of its various forms just to feel normal, and normal meant no headaches and no cravings for a coffee, chocolate or energy drinks.

Eventually I had enough and decided to quit caffeine and get back to feeling like myself. Going through that process felt like pushing a boulder up a steep mountain, but along the way I found some shortcuts and helpful techniques that lessened the discomfort.

Too Much Caffeine
Photo by @Zenchic via Twenty20,

Before Setting Off

Up until I decided to quit caffeine, life seemed hectic, and therefore, always a need for a little pep up. Studying, tests, exams, looking for work, job interviews, on the job learning, deadlines, it never seemed to end.

At each new phase I promised myself that I would either cut down or stop drinking so much caffeine, but there was always something new that would eventually lead to bingeing on whatever caffeine I could find to “get me through this”.

Even after I got the jitters from taking caffeine pills and drinking caffeinated sodas to help me stay awake whilst studying for my university entrance exams, you’d have thought that I would just stay away, but I didn’t.

 

Why

This was the question I asked myself each time I decided to quit and the same question I asked myself when I started to binge. A good friend advised me to give up on the caffeinated drinks and caffeine pills, but didn’t offer any advice on how to do that.

I didn’t think that I had a problem so I didn’t talk to my doctor about it and decided that all I had to do was quit. But here’s the thing. At the time I didn’t realise that my caffeine withdrawal symptoms were actually driving me back to caffeine.

The symptoms include :

  • Headaches
  • Drowsiness
  • Fatigue
  • Reduced Performance
  • Vomiting
  • and Nausea

In the October 15th 1992 issue of The New England Journal of Medicine, an article by John R, Hughes, M.D. stated:

“One central feature in most definitions of dependence is that the drug serves as a reinforcer [subjects give the drug to themselves]…
Self administration of caffeine has been demonstrated in several studies in humans. A clinical counterpart to drug reinforcement is the notion of losing control, i.e., being unable to stop using the drug or using the drug despite the knowledge that it is harmful. Unfortunately, we do not know whether caffeine users have difficulty ceasing to use caffeine or whether they continue to consume it despite physicians’ recommendations to stop.”

Hughes, J. (1992). Clinical Importance of Caffeine Withdrawal. /The New England Journal of Medicine,/ /327(16),/ 1160-1161.

Change of Path

So on my journey to lose my caffeine dependency, with many starts and stops, I finally found something that worked. That something wasn’t just one thing but the summation of all the little things that I had done or exposed to that helped me change my perspective and continue to reap the benefits even now.

  • Stop Trying To Give Up Caffeine
    We all know some version of the following. If I tell you to close your eyes and not think of a delicious cup of coffee, the chances are that you are going to picture a cup of coffee. When I decided not to drink caffeine anymore I found myself noticing people all around me drinking my favourite sodas with caffeine and I found that I thought more about caffeine and what I was missing!
    When I finally said I’ll take each passing moment as it is and acknowledged that there was a chance that I would cave in to temptation, I eventually found that I didn’t even notice that I hadn’t had any caffeine substances until someone offered it to me. Now I can occasionally have caffeine in one of its many guises or I can decline, either way it doesn’t faze me.
  • Get Better Sleep
    I still have periods where I don’t get as much sleep as I need, but they are fewer now since I committed myself to get more sleep. But it’s not just quantity, it’s also quality which I strive for now. An easy win in this area is to exercise more and avoid caffeine after lunch.
  • Reducing Stress by Taking More Breaks
    I now without fail take more breaks during the day. I’ve replaced coffee breaks with either short naps, walks outside or water breaks. Before I used to work through until I finished whatever task I had to complete. But now I not only take breaks, I take smart breaks. Whenever working I start our app V-CAF on my Apple Watch and leave it running. When I’m tired or my alertness starts to waiver I get an alert, and it’s at this point that I take a break for 5-10 mins before coming back and starting the next round. The unexpected side effect of this has been to reduce my caffeine intake because I now know when my alertness levels are low, so I can do something about it rather than just automatically reaching for a coffee.

Summary

It ain’t easy to give up a caffeine dependency, but you can make it easier on yourself by:

  • Not focussing on giving up caffeine
  • Increasing the quantity and quality of your sleep
  • Take more smart breaks where possible whilst working, studying or playing

Afterword

Remember to take things at your own pace and gradually if you want to succeed in losing your caffeine addiction. Good Luck 🙂

Categories
Anxiety Caffeine Caffeine Addiction Energy Fatigue Focus Productivity Sleep Staying Awake Tiredness

Struggling to Stay Awake During a Long Day?

Listen To What Your Body Is Telling You

If you don’t hear, you will feel

“What!? Another unrealistic deadline? When am I supposed to rest and recover? And what about the quality of the work you’re asking us to produce?” I yelled at my team lead.

I had got to my breaking point and lost control for a brief moment. As I gathered myself together I thought of what had lead up to this point. The past month had been like being in bootcamp.

The mountain of work didn’t seem to be reducing, in fact it felt like there was more added every day. The stressful days and nights spent at my desk seemed to blur into one long day.

Now, with this last deadline, it was too much to take, I could go on no more.

Long Day, Head down on a table
Photo by @Igor_Kostyuk via Twenty20

The Long Day

The stress had taken it’s toll. I was finding it difficult to sleep at night and when I did eventually nod off, when I woke, it felt as though I hadn’t slept. This had the effect of making me feel very irritable and lethargic and made it almost impossible to concentrate whilst working.

My fellow team mates would complain about the same thing. Each of us shared with the other members of the group the strategies that they were using, but the common consensus was that coffee or caffeine was the way to go.

To some people’s amusement and surprise I said no to coffee. “Here’s the martyr!” one guy would mock. It irked me, but I carried on and tried to ignore the taunts.

They drank coffee and some took caffeine pills, whilst I drank water and took regular walking breaks (with the odd nap when I could find a quiet place to snooze, like the local library down the road).

 

Struggling to Make it Through the Day

At the start of our work marathon, those that were inclined to drink coffee seemed to be pulling away. They appeared more alert during our daily meetings and ready to do whatever our bosses told them without question.

But things started to change. I noticed that we were having a lot more discussions about why the work that had been done wasn’t good enough. At first I thought I was lucky because it wasn’t my work, but the drop in quality impacted the whole team.

Those that seemed to be doing well at first and were full of enthusiasm for the unrelenting workloads, started to complain and blame others for their work not been up to par.

Had I not had my own bad experiences of caffeine crashes over a period of time I would of put this all down to stress. But I couldn’t help but notice that some of my colleagues were displaying the symptoms of consuming too much caffeine, such as:

  • Irritability
  • Headache
  • Restlessness
  • Agitation
  • Anxiety
  • and Depression

Others complained of not being able to sleep (although this may be due to the stress of worrying about making our deadline). Unfortunately for some of them, they found themselves falling asleep at their desks (which management didn’t find very impressive). And as we got closer to the deadline, things became worse.

It was as though a good portion of our team had become possessed, and we couldn’t do anything about it!

Some Useful Options

It wasn’t long before some of our team noticed that I seemed to be unfazed by it all and they began asking questions, indirectly of course. “So why don’t you drink coffee? Is it a religious thing?”, “How do you cope? I couldn’t start the day without coffee!”

I found that I would be answering with the same points over and over again. So I printed them out and put them on my desk. When people asked or brought it up, I would point to it:

  • Avoid Caffeine
    If you find it difficult, start slowly and try reducing the amount you consume. When you feel the withdrawal, although it doesn’t feel like it, know that you are making progress and stick with it. At the end of it all you’ll feel like a completely different person.
  • Eat Healthily
    Eat more iron and magnesium rich foods as a deficiency in either one can make you feel drained. For iron eat spinach and beans; for magnesium, nuts such as cashews and almonds. Eggs are good for protein and are a good source of B vitamins that help turn your food into energy. Eat fruits that are high in vitamin C, like oranges, strawberries, pineapples and kiwis, as they help body fat to be used as energy.
  • Stay Hydrated
    Drink lot’s of water. Dehydration makes it difficult for us to focus and concentrate. Being hydrated helps reduce drowsiness.
  • Know When You Are Tired And Act Accordingly
    Probably the most important point of all. Most of us don’t realise when we are tired and get frustrated when we can’t do more. Coffee (caffeine) only masks the tiredness. And it does so at the expense of your body’s ability to sleep and recover, eventually leading to you become dependent on caffeine to stay awake and then wondering why you can’t sleep when you go to bed at night; all whilst during the day thinking that something is wrong with you when you feel tired.

This is why I lost it with my team lead. There was no consideration for the long term health of our team. I knew that I was tired and couldn’t allow anyone to risk my health over an arbitrary deadline which could have been handled better with proper planning.

In Summary

Although it was a stressful time, I’m glad that we went through it. It showed me that by being consistent I was able to handle a difficult situation without having to resort to a substance to make me feel that I could make it through.

I even helped some people to at least abstain from caffeine for a while and a few said that they felt better and had better sleep then they’ve had in a long time.

And the ace in the hole was that my team lead now considers how we are coping with our current workloads, and although they are still heavy, we now plan how we can spread the load to get things done.

If you’re thinking about giving up caffeine (or want to reduce the amount you consume) then print out the following points to help remind you of what to do when the withdrawal symptoms kick in:

  • Avoid Caffeine
  • Eat Healthily
  • Stay Hydrated
  • Know when you are tired
  • Get better quality sleep

Afterword

Since that period at work, the team has their ups and downs but generally we work better together, or perhaps we have more patience and understanding when dealing with each other.

During these difficult times, I think it would be best if we each showed more patience and understanding towards other people.

A kind word or even a smile goes a long way these days.

Categories
Caffeine Caffeine Addiction Caffeine Alternative

Tea – Is It The Best Drink of the Day?

Caffeine To The Tea

Nothing beats a good cuppa…

I like drinking tea. For quite some time I’ve been drinking mostly herbal teas and occasionally I drink a few black leaved teas and green teas, but this has been a problem.

Although a lot of people point out the benefits of tea, especially its anti carcinogenic properties, tea has a very high caffeine content, which is usually dismissed as being outweighed by all the other benefits. Even to the point that some studies show that there are no harmful effects of drinking caffeine in tea when drunk in reasonable amounts.

But what are reasonable amounts and how much caffeine can I consume before it becomes harmful to me.

Tea - Is It The Best Drink of the Day
Photo by Maresa (@meezsmith)

Tea, Natures Gift

It appears that I’m not the only one who likes to drink tea. According to World Tea News , tea is the most consumed prepared beverage after packaged water!

Tea Consumption Second Only to Packaged Water | World Tea News
Tea Consumption Second Only to Packaged Water | World Tea News

Part of tea’s popularity has been due to the marketing of its health benefits. Most of these stem from catechises and polyphenols which are tea’s main source of antioxidants, and give tea its taste and anti carcinogenic properties.

But what is not widely known is that tea can raise blood pressure, cause palpitations, anxiety and insomnia for some people.

The Gift and The Curse

The source of these symptoms are due to tea containing high levels of caffeine. Although caffeine can be found in many food and drinks, it is mostly consumed in the forms of coffee and tea.

Caffeine is easily absorbed by the body and can reach your brain within 5 minutes of consumption, which has helped increase its popularity as a mild stimulant that is effective in temporarily overcoming drowsiness and fatigue. In addition it has been shown to reduce the risk of diabetes, liver disease, Parkinson’s disease and improved overall immune response.

But this comes at a cost. Caffeine can have many adverse effects such as:

  • Addiction
  • Anxiety
  • Insomnia
  • Coronary artery disease
  • Osteoporosis

The Alternatives

If you are sensitive to caffeine but enjoy drinking tea, all hope is not lost. There are decaffeinated teas which have a reduced amount of caffeine in them, but from my perspective, unfortunately lack the taste and a lot of the health benefits associated with tea.

There are a few good decaf green teas that I’ve tried but for the most part I don’t bother, (If you know of any good decaf teas, please list them in the comments).

By chance I had a discussion with a family member about a particular herbal tea that I thought had caffeine in it, which they said it didn’t. After going back and forth at each other for a while, they got fed up, went online, and showed me the list of ingredients. Low and behold, no caffeine!

Since then I’ve made it a mission of mine to find good quality herbal teas that taste fantastic and have little or no caffeine in them at all, (Healthista has a list of ten caffeine free teas to get you started, 10 caffeine-free teas for morning energy – TESTED).

As for black and green tea drinkers there is still hope. Apparently there’s a lot of research currently into producing caffeine free tea plants. Traditional farming methods currently take approximately twenty five years to produce a plant which may not be suitable for consumption. As a result alternative methods such as metabolic engineering are being explored and the results look promising.

A Quick Review

So, there’s no real need to give up drinking teas if you don’t want to. I still drink caffeinated teas occasionally, but since finding so many herbal tea alternatives I usually don’t bother.

  • Teas contain antioxidants and other health benefits, but the benefits can be cancelled out by the caffeine content (a build up over time).
  • Decaf teas still contain caffeine and strip away a lot of the healthy antioxidants.
  • There are plenty of good quality herbal alternatives that keep the healthy benefits of tea without compromise.
  • There soon could be metabolically engineered caffeine free teas.

Next Steps

I’m constantly trying out new alternatives and experimenting with what works for me. By keeping an open mind I’ve grown to like drinking tea even more.

I’d suggest that if you like tea and want to reduce or eliminate your caffeine intake, try out a few herbal alternatives, and even the decafs and find what works for you.

Categories
Caffeine Safety Side Effects

Caffeine, Studies and Your Skin

Experts & Your Choices

Your Life, Your Choices…

Where I live daylight hours are starting to get longer, but most days seem to be overcast, dull and cold, (not the most optimal conditions to be trying to give up caffeine).

During a break I read an article on the pros and cons of drinking coffee, and the question came up if coffee was bad for your skin and concluded that it depends on how you consume it.

Now, given that it’s cloudy, cold and dark around here, and knowing that at least a couple of people have decided to give up coffee and caffeine, I wondered how many people would use an article like this to justify continuing to over consume caffeine in it’s various forms.

Later I read a few studies around this topic and decided to write a brief post on the importance of choosing what’s best for you.

Caffeine, Studies and Your Skin - Choices
Photo by Burst @burst on Unsplash, Lost in the Maze

Which One?

Life seems to be all about choices; the ones we’ve made in the past, our present, and the future. Some are good, some not so much. Either way whatever we choose have consequences, and it’s thoughts about these consequences that can grind us down or help us to make impulse decisions.

Which is why so many of us find it easy to default to what the experts say on what is right or wrong, good or bad. The thing is, that many of the experts can’t agree on anything. One group of experts says one thing is good, only to be contradicted by another group. Which expert is right? (Yet another choice).

Bias and Objectivity

In this scientific age of reason, it is easy to assume that once we have all the facts (or as much of them as we can handle) in front of us, that by using reason and logic we can make a reasonably objective and informed judgement on what is right and what is wrong.

“Well, the science tends to suggest that this is correct”, which is true in a very specific environment, but may not be so in another. Researchers and academics no matter how noble their intentions and rigorous their methodologies are not immune to their biases, which is why they have peer review boards and associations to cross check their findings. Even I admit that I may have a few biases 😉

Knowing this helps us to understand why there can be contradictions in studies that apparently test the same thing.

A Few Pointers

Let’s go back to the article that I mentioned at the beginning of this post. By the time we get to the end of it we have a list of facts that explain away the contradictions regarding caffeine and its effects on your skin:

  • Caffeine may help prevent skin cancer, but drink no more than one to two cups per day of black coffee with no sugar (eating chocolate and drinking sodas don’t help either).
  • Drink high quality coffee and not decaf.
  • You don’t have to drink coffee to get the skin cancer fighting benefits. Apply coffee/caffeine directly to your skin.

So drinking a moderate amount of black coffee a day can help prevent skin cancer (and other cancers). Drinking six plus cups of sweetened or milky coffee can have adverse effects on your health.

If you are trying to give up caffeine, but want the benefits (for your skin at least), rub coffee or caffeine into your skin, you don’t have to eat or drink it!

A Brief Recap

So, truth is in the eye of the beholder. Experts are subject to their own biases just as much as the rest of us.

Understanding this should lead us to cross check and find counter arguments against a particular point of view so that we can try to get a better insight of the topic.

What’s Best for You

Goals are good, they help to motivate us to do better, but I think that there’s a better way to improve that is sustainable and will take us beyond our goals.

Implement systems or processes into our life that will make us improve every day if we so desire. As an example, instead of saying “No more coffee or caffeine for me ever again” how about trying to see how many days you can go without caffeine and give yourself rewards at set milestones to help encourage you to keep going?

Categories
Caffeine Caffeine Alternative Focus Irritability Productivity Side Effects Staying Awake Tiredness

Stay Awake pills, are they worth the risk?

Stay Awake pills, are they worth the risk?

Nothing ventured…

In the past when I had a lot of work to get finished, a tight deadline, or studying for exams I would use caffeine to help me focus and stay awake.

I started to be concerned when I found that I needed more caffeine just to stay awake and focused, until eventually I got the jitters!

After doing some research I decided to stop taking caffeine and in particular caffeine pills.

In this article I’ll be sharing some of the things that I found out about caffeine and why I think taking caffeine pills to stay awake and study or work wasn’t worth the risk.

Working Through Tiredness
Photo by Carl Raw @carltraw on Unsplash, Southport, United Kingdom, Take a photo of your arcade, play around with the lighting in Lightroom. It’s fun.

Ease of Access

It’s never been easier to get a quick energy boost when you need it. Plenty of snacks contain caffeine and and are within easy reach via vending machines in schools, offices and train stations.

Due to caffeine’s pervasiveness in foods and drinks, many don’t realise how much caffeine they consume in a day.

Caffeine pills promise an instant energy boost packed into an easily consumed pill. A couple of pills will keep you alert and focussed. A single pill can contain as much caffeine as two cups of coffee (200 mg).

Great, so what? The FDA recommends four or five cups of coffee per day for healthy adults (depending on body weight, medications and individual sensitivity), which works out to be approximately 400 mg of caffeine. Consume just one pill and you are already at half your limit for the day.

And those that do use caffeine pills quite frequently consume more than one or two pills, especially if they have a heavy work or study load.

Diminishing Returns

When you’re in it, it’s difficult to realise that your caffeine consumption is raising your tolerance to the stuff.

I started taking more caffeine pills than the recommended dosage and felt more drained and irritable. I remember blaming it on the fact that I had so much to do and not enough time to get it done.

A good friend of mine told me that it might be best if I slowed down, and would drop hints about the effects that caffeine was having on me.

Looking back I can see it clear as day. I was consuming too much caffeine which was making me feel crap.

Classic symptoms of consuming too much caffeine include:

  • Irritability
  • Headache
  • Restlessness
  • Insomnia
  • Agitation
  • Palpitations
  • Tremors
  • And sleep disturbances

And then there’s the withdrawal symptoms. A lot of people don’t believe that caffeine is addictive whilst being addicted themselves (I was one of those).

When I first tried to stop I felt the same as when I was increasing the amount of caffeine pills I was taking. This was because I was suffering from withdrawal and didn’t realise it!

Those of you that need a coffee or tea fix in the morning might not realise that the reason you have the craving for caffeine is because you are suffering from withdrawal symptoms. Because you weren’t drinking caffeine or popping pills in your sleep, when you wake up your mind needs the caffeine just to make you feel normal.

Here’s a list of common withdrawal symptoms, tell me if any of them sound familiar to your daily experience:

  • Nervous irritability
  • Tremors
  • Palpitations
  • Gastrointestinal disturbances
  • Anxiety
  • Depression

The Alternatives

After I had decided to quit caffeine, my instinct was to look for a safe replacement or alternative that would give me the same awake feeling without the nasty side effects.

Through trial and error I found that the best alternative was to change my lifestyle. By making different choices I found myself gradually feeling a lot better than I ever did when using caffeine pills. I still drink and eat caffeine once in a while, but not to stay awake!

So in no particular order, here are some of the lifestyle changes that I’ve made:

  • Avoid Caffeine
    Gradually reduce your dependence on caffeine until you find yourself not craving it anymore (especially when you’re feeling tired or stressed). Be prepared for the withdrawal symptoms, but tough it out and know that in the long term you’ll pull through.
  • Eat Healthily
    Eat more iron and magnesium rich foods as a deficiency in either one can make you feel drained. For iron eat spinach and beans; for magnesium, nuts such as cashews and almonds. Eggs are good for protein and are a good source of B vitamins that help turn your food into energy. Eat fruits that are high in vitamin C, like oranges, strawberries, pineapples and kiwis, as they help body fat to be used as energy.
  • Stay Hydrated
    By drinking enough water every day, you help your brain to function more efficiently. Dehydration makes it difficult for us to focus and concentrate, so by being hydrated we increase our brains ability to focus and concentrate as well as reduce drowsiness.
  • Know When You Are Tired
    A lot of people are so busy or focused on what they are doing that they don’t realise how tired they are until they make mistakes or are feeling frustrated. By being mindful of how you feel you can train yourself to recognise the tell tale signs of fatigue. Using an Apple Watch app like V-CAF, you can be notified when you are tired so that you can stop and take a natural break before continuing with whatever activity you were engaged in.

Review

I made the decision a while ago to not use caffeine pills, and caffeine in general to stay awake just so I can get things done.

The risks to my medium to long term health just weren’t worth the risk for me. What about you?

If you decide you need a change, then why not try out some of the tips that we gave above:

  • Avoid Caffeine
  • Eat Healthily
  • Stay Hydrated
  • Know when you are tired

Last Thoughts

Nobody knows you better than you do. Consuming caffeine has benefits as well as drawbacks. The key seems to be balance.

Everyones centre point is unique to themselves. By taking the time to find out about yourself, you eventually will have the instinct to know what works for you.

Thanks for reading.

Categories
Caffeine Insomnia Sleep Tiredness

Coffee, Does It Cause Insomnia?

Insomnia & Coffee, Not A Good Mix

Coffee fuels my insomnia!

Insomnia and sleep disorders in general are on the rise. Whilst many news outlets tend to focus on blaming the obesity epidemic, social media and stress, few if any fail to mention that stimulants may have a role in increasing this trend.

Insomnia is a complicated disease, so I won’t be giving a “do x to solve y” type of article!

The aim is to highlight the facts about Insomnia and practical steps you can take to avoid or reduce its effects on your health.

Insomnia Mixed With Coffee
Photo by Jon Tyson @jontyson on Unsplash

Insomnia

If you seek the advice of a qualified health professional they would typically proceed to ask questions about how long you have been suffering, ask about your lifestyle and daily habits as well as questions related to stress and anything that might have an emotional impact on you recently.

This is done to attempt to diagnose the type of insomnia that you may have. Although there are many sources that can cause insomnia, medical professionals classify insomnia in two categories.

Transient insomnias, also known as short term or acute insomnias, last between a few days and a few weeks. A lot of people suffer short term insomnia whilst experiencing stress such as a personal crisis or the death of a loved one.

Chronic insomnias last for longer periods and are often linked to other medical conditions such as:

  • Cardiovascular, pulmonary, gastrointestinal and other disorders
  • Psychiatric conditions, such as depression and anxiety

Sufferers of insomnia usually experience a combination or all of the following symptoms:

  • Trouble falling asleep
  • Trouble staying asleep
  • Waking up in the morning lacking the energy and motivation to get through the day

Coffee Consumption

Of all of the caffeinated drinks, coffee is the most consumed worldwide. A growing body of research suggests that coffee and caffeine consumption can disrupt both human and animal circadian rhythms in negative ways.

Coffee harms sleep by:

  • Increasing the time it takes to fall asleep
  • Reducing total sleep time and quality
  • Lowering the production of melatonin by blocking adenosine receptors, which may worsen sleep quality in later life.

Jeongbin, Park, Ji HanWon, Ju LeeRi, ByunSeonjeong, Seung SuhWan, KimTae, In YoonYoung, and Ki KimWoong. “Lifetime coffee consumption, pineal gland volume, and sleep quality in late life.” SLEEP 41.10 (2018).

Practical Steps

First and foremost, if you suspect that you have insomnia it is important that you consult your medical advisor.

Thankfully, there are measures that you can take to help reduce the effects of (and even help you avoid) insomnia.

  • Go to bed and wake up at specific regular times.
    By doing this your body will soon be accustomed to a regular sleep pattern which will help you fall asleep more efficiently.

  • Regularly exercise, but not too close to bedtime.
    The benefits of exercise are too numerous to list here, but one of the major benefits is that it helps you have better quality sleep and this benefit can be felt almost immediately.

  • No caffeine (coffee, tea or sodas) after midday.
    The effects of caffeine can still affect your body several hours after consuming it. By limiting the times that you consume caffeine to before midday, you increase the chance that its effect on your nervous system and body will have worn off.

  • Don’t drink alcohol during the evening.
    Alcohol, like caffeine and tobacco, can interrupt your circadian rhythm. Unlike caffeine, alcohol increases the production of adenosine which helps you to fall asleep quickly. The problem is that as the alcohol effects wear off, production of adenosine also slows down which can trigger your body to wake up.

  • Avoid doing unpleasant tasks in the evening.
    Unpleasant tasks are stressful, and stress effects the quality of your sleep. Where possible save those tasks for the morning.

  • No daytime naps.
    Sleeping during the day takes away from your sleep at night. If this is happening regularly, then you risk upsetting your sleep pattern (see the first point). The difficulty comes in the form of being tired because you didn’t get a good night’s sleep the night before. Feeling tired throughout the day is no fun, especially if you are avoiding coffee and naps. That’s where V-CAF can help. This Apple Watch app monitors your tiredness and subtly alerts you when you are most likely to fall asleep or are too tired to concentrate.

  • Go to bed with the purpose to sleep, and not to do activities.
    By training yourself to think of your bed as the place to sleep, you are more likely to sleep when you go to bed. Stick with it, it takes time but in the long run will help you sleep better.

Review

Nobody knows you like you. If you are currently experiencing a lot of stress due to work, family or life in general, and you’ve been finding it difficult to sleep or get a good night’s sleep, then know that it’s one of those phases in life that will pass as quickly as it came.

However, if you’ve been suffering for more than a few weeks, you should seek medical advice as soon as possible to make sure that a serious medical ailment is source of your lack of quality sleep.

In any case, I’ve found it impowering in the past to take positive steps to help address an issue, as I feel that I’m doing something to help myself. Try any of these practical steps to help combat insomnia:

  • Go to bed and wake up at specific regular times.
  • Regularly exercise, but not too close to bedtime.
  • No caffeine (coffee, tea or sodas) after midday.
  • Don’t drink alcohol during the evening.
  • Avoid doing unpleasant tasks in the evening.
  • No daytime naps. Use V-CAF to help keep you awake during the day.
  • Go to bed with the purpose to sleep, and not to do activities.

Conclusion

Insomnia and coffee don’t mix. If you are having trouble sleeping, avoid caffeine at all costs.

By choosing to take the steps to help you beat insomnia, you make the battle a little easier.

All you have to do is decide to take action and start immediately.

Good luck.

Categories
Caffeine Productivity Side Effects

How To Work Productively

Work Productively

Enjoy the view…

Caffeine has been accepted by society a while now. It is normal to meet up for a coffee with friends in our leisure time; and in a work setting we attend meetings where coffee is freely available.

In part it has been accepted because it is seen as a valuable aid to help us be more productive and that it also keeps us alert.

But how true are these claims?

Does consuming caffeine really make us more productive?

Working productivity
Photo by Simon Abrams @flysi3000 on Unsplash View, Midtown, New York, United States

The Need To Be More Productive

“Get it done!” – seems to be a phrase that embodies the dominant mindset prevailing in our societies these days.

In an effort to be recognized as a valuable and productive member of society and/or the workforce, many are constantly looking for that silver bullet that will put them ahead.

Competition is tough and in an effort to be on top we make sacrifices that are seen as acceptable.

Sleep is one of the more common sacrifices that people make. Working long hours and consuming caffeine is seen as a basic tenant of working towards success.

More Productivity or More Problems

Unfortunately the drive for more productivity doesn’t come cheap when consuming caffeine.

  • Caffeine tricks the brain into producing more adrenaline, which can lead to exhaustion, which in turn encourages an increase in consumption.
  • Exhaustion increases the chances of developing anxiety and panic attacks.
  • Increased consumption of caffeine causes degradation in sleep quality, and therefore increases tiredness during the daytime.
  • Over consumption of caffeine can lead to headaches, which are not conducive to productivity and may be responsible for an increase in absenteeism in the workplace.

Natural Production

There are many healthier ways to increase our productivity without having to resort to caffeine. A lot of them are to do with making better lifestyle choices.

  • Moderate your caffeine consumption. 
    Unless you have a caffeine addiction, I am not suggesting completely giving up caffeine. Caffeine has its place. Just be aware that there are an increasing amount of food, beverages and medications that contain caffeine.
  • Get more quality sleep. 
    Quantity and quality are what counts when it comes to sleep. It is possible to experience immediate improvements in productivity with this tip. A well-rested mind and body does wonders for your mood, creativity and productivity.
  • Be more aware of when you are tired and make the appropriate adjustments. 
    Tiredness alarms like V-CAF subtly alert you when you are most likely to be tired so that you can take measures to wake yourself up and get more focused.
  • Exercise more. 
    Whatever exercise you find comfortable that moderately raises your heart rate for between 25-60 minutes daily will have a positive impact on your productivity. How? By making your heart stronger and inducing deeper sleep cycles. Both of which can increase your focusing ability over time.

Review

In your drive to be more productive, protect your most valuable asset. You!

Make lifestyle choices that enhance your life and encourage you to grow:

  • Reduce your caffeine dependency
  • Get more quantitative sleep
  • Be aware of your tiredness, use tools such as V-CAF
  • Exercise daily

Conclusion

With the right mindset and healthier lifestyle choices there are no bounds on your productivity.

Choose to be in control and look after yourself.

You are worth it.

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
Insomnia Staying Awake Tiredness

Insomnia – How Do I Get To Sleep?

Insomnia and Staying Awake

I want to sleep…

Like tiredness, insomnia is on the rise. An increasing number of people are getting less than six hours of sleep per night.

In America, approximately 30% of adults suffer from symptoms related to insomnia and roughly 10% of adults have insomnia that causes them distress during the day.

Whether you are suffering from short term or chronic insomnia, there are some common things that you can do to improve your quality and quantity of sleep.

Insomnia - Why can't I sleep
Photo by Ben Blennerhassett @benblenner on Unsplash

Do I Have Insomnia

Part of taking the appropriate action to combat insomnia is to be able to identify if you suffer from it.

Some of the symptoms of insomnia include:

  • Difficulty getting to sleep
  • Waking up frequently when you do get to sleep
  • It is rare that you get deep quality sleep and wake up still feeling tired
  • Waking up early and not being able to get back to sleep

Degrading Quality of Life

Although people suffering from insomnia can function as “normal” throughout the day even though they feel tired, they may suffer from the following symptoms:

  • Irritability
  • Daytime sleepiness
  • Lack of concentration
  • Reduced energy
  • Headaches
  • Fatigue

Some people, whilst trying to stay awake resort to consuming caffeine to stay alert and awake, not realizing that it may be compounding their lack of being able to sleep.

Small Steps

Just as there is rarely any-one cause of insomnia, there is no one cure-all to fix it. However, using a more holistic approach can yield great benefits for the sufferer.

These tips are just some of the strategies that you can use to help you overcome insomnia:

  • Avoid stimulants.
    Caffeine’s key effect is to keep us awake. Depending on our weight, age, gender and fitness it can stay in our bodies from between 3 to 8 hours. Avoid caffeine as much as possible.
  • Set a daily sleep routine. 
    Go to bed and wake up at the same times daily to train yourself that these are times for sleeping.
  • Avoid sleeping during the day.
    Easier said than done when you haven’t had a good nights sleep, especially if you are trying to avoid caffeine. V-CAF is an Apple Watch app that alerts you subtly when you are most likely to fall asleep, helping you avoid needing to drink caffeine.
  • Exercise
    Regular exercise will help you to have deeper sleep. Just don’t exercise close to the times that you set for going to bed (don’t exercise less than four hours before you go to bed).

Review

First changing your mindset and then changing your lifestyle can help you overcome insomnia in many cases.

Use the tips in this article together with any advice from your medical advisor to help structure a plan that will help you succeed.

Once again:

  • Avoid stimulants such as caffeine.
  • Set a daily sleeping routine.
  • Don’t nod off during the day; use a tool like V-CAF 
  • Do regular exercise

Conclusion

Hopefully you have a better understanding of how you can start to deal with insomnia.

Stay strong and stay focused.