If You Need an Energy Boost, Give This a Try!

We’ve talked a lot here on Elevated Nesting about incorporating habits to support our circadian rhythms and maximize our sleep. You can read these here, here, and here. I’ve broken down the research and encouraged all of us to try many strategies, including:

get plenty of early morning sunlight
incorporate exercise
minimizing exposure to blue light before bedtime
stop our caffeine intake earlier in the day

Most of us begin our day with some form of caffeine. Whether your preference is coffee . . . tea . . . I.V. drip (ummm, that one’s a joke . . . please don’t do that), we use our caffeine as a little kick-start to our day.

So, what if I told you that having that caffeine at the wrong time could make you MORE drowsy?

We’re all friends here, so please don’t hate on the messenger. I’m not taking caffeine away from you . . . I’m just saying we may want to consider adjusting the timing.

With the hormonal fluctuation of perimenopause and the sharp decline of estrogen in menopause, a common side effect is a significant reduction in energy. Most of us are tired, sluggish, fatigued . . . and at times just freaking exhausted. So the LAST thing we want is to sabbotauge our own energy with the very thing we’re using to give us a boost!

It turns out that when we drink our morning coffee plays a big role in our bodies’ ability to retain energy. The biochemical reason for this begins with sleep.

The Biochemicals of Sleep

When our bodies prepare for rest, our brains release a number of neurotransmitters and hormones to induce and support sleep. One of these neurotransmitters, Adenosine, plays a really interesting role.

During the day, when we’re awake, alert, and active, our brains begin to store Adenosine. It’s collected in a little “brain bank account” that begins to payout when our circadian rhythm recognizes that it’s time to prepare for sleep. At that point, Adenosine is released and binds to receptors in the brain that cause a reduction in brain activity, slowing things down, and inducing drowsiness. While we sleep, our Adenosine levels decrease, but they don’t completely go away.

In the morning, after we wake up, the remaining Adenosine begins the Reuptake Process. During this process, Adenosine is reabsorbed by special receptors which hold onto it, which essentially deactivates it. It’s remains in storage until it is needed for our next round of sleep. The successful reuptake of adenosine is one of the biochemical processes of “waking up”.

At this point you may be wondering what caffeine has to do with all of this. Caffeine is actually an Adenosine Receptor Antagonist, which means it blocks the reuptake of adenosine. It turns out that the same receptors that are responsible for Adenosine Reuptake are ALSO Caffeine Receptors. So if we drink our coffee before Adenosine Reuptake is complete, those receptors might as well be wearing a “No Vacancy” sign. They are full . . . of caffeine . . . and they can’t absorb that leftover adenosine. Soooo . . .

You get the short-term buzz from your Caffeine, but that leftover Adenosine is still floating around in there. Just waiting . . . to make you Drowsy!

This is why so many of us experience that caffeine buzz . . . until around 10:30 that morning when we get . . . drowsy. (And want more caffeine).

(Reichert et al., 2022)

In addition to adenosine, there are other hormone (I’m looking at you, Cortisol) and neurotransmitter factors involved in our “wake up” cycle. The Biochemical processes in each of these factors point to the same recommendation:

We need to delay our caffeine intake.

So, Cutting to the Chase: When Can We Drink Our Coffee?

The Adenosine Reuptake Process takes anywhere from 30 to 90 minutes. Most of the research I read recommends waiting about 45 minutes from the time you wake up until the time you drink your first sip of coffee. Truth Bomb – Brace yourselves: some of the research said we need to wait 120 minutes . . . but . . . umm, that’s TWO HOURS.😫 I will not be the messenger delivering that level of trauma to you, my friends. So, let’s stick with 45 minutes.

How Can We Possibly Do This?!?!

Hi, my name is Chris, and I am a true coffee addict. I don’t drink it throughout the day. In fact, I generally only drink one, very large, very strong cup of coffee in the morning. And that cup of coffee is near the top of my list of “Loves of My Life” (sorry, kids). Believe me, if I can delay my caffeine-gratification, so can you. Here’s a look at how I make it to the 45 minute mark:

I wake up, drink a glass of water, make the bed, brush my teeth, put my hair in a pony tail, and put on some comfy clothes. Depending on my level of grogginess, this takes about 10-15 minutes. (Okay . . . I only have to make it another 30-35 minutes).
On my way downstairs, I take a detour to my little exercise room where I do a Morning Yoga class for 20 minutes. I genuinely get a lot out of this. The yoga makes my muscles and joints feel amazing, and I feel refreshed and focused for my day. (For those keeping track . . . we only have 10 to 15 minutes left before we can caffeinate).
Now it’s time to go to the kitchen. I drink one more glass of water while I empty the dishwasher. (It’s almost time!)
Then . . . it’s time! We have one of those “push a button and out pops an espresso” coffee makers. It takes a couple of minutes to get my concoction brewed. By the time it’s done, I am ethically and biologically allowed to drink my coffee.

But Chris, you might be asking, what if I’m not a work-from-home empty nester? In that case, friend, you have more than earned that coffee! The way you’re going to delay your caffeine is that you’ll get up and do your morning stuff to get you and your people ready to get out the door. AND you’ll make your coffee to go. So your first sip will be when you’re pulling out of your driveway, or walking to your train or bus. That should give you at least 45 minutes for your adenosine reuptake AND fuel you with the buzz you need to endure your commute.

Are We Still Friends?

Did I scare you away with this delay in accessing your caffeine? I hope not!! I promise I’m not trying to be cruel. In this case –

“The Science is Sciencing”.
There is a biochemical component to allowing our
neurotransmitters and hormones to settle into their correct
“it’s daytime and I’m awake” settings.
And our caffiene is either working for us or against us in our efforts to retain our energy levels and avoid fatigue . . .
Depending on when we drink it.

Cheers, friends! Give this a try and let me know if you notice a difference in your energy level throughout the day. I’d love to hear your feedback or answer any questions you might have, so leave a comment or email me!

As always, I am so grateful and touched that you’re spending a little part of your day with me. Thank you! Enjoy your Thursday, and I’ll see you back here tomorrow!

Resources:

Reichert, C. F., Deboer, T., & Landolt, H.-P. (2022, August). Adenosine, caffeine, and sleep-wake regulation: State of the science and perspectives. Journal of sleep research. https://pmc.ncbi.nlm.nih.gov/articles/PMC9541543/

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