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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
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
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.