How You Can Prevent Caffeine Crashes: Simple Steps to Stay Energized All Day

Read on to find out why your energy spike from caffeine goes from energizing to draining before the day ends and how to avoid it.

Oct 26, 2025

Many people think of caffeine as a jolt of energy to get them through the day, but it can also cause drowsiness hours later. Healthline defines the side effects of a caffeine crash as (Van De Walle, MS, RD, 2020) :“headaches, tiredness, difficulty concentrating, and irritability. This can be caused by lack of sleep or drinking too much coffee.” This is the exact opposite effect you want if productivity is your goal.

What Is a Caffeine Crash

When caffeine has its desired effect, it enhances focus and brain activity and simultaneously reduces drowsiness. On average, these benefits last around four to five hours after having 20-200 mg of caffeine. However, feeling exhaustion, reduced concentration, or headaches are physical symptoms of a caffeine crash. Contrary to popular belief, caffeine is not the answer to lack of sleep.

While some attempt to counteract this by drinking more coffee, there are several methods to avoid these uncomfortable symptoms without excessive caffeine consumption.

shallow focus photography of coffee late in mug on table — Photo by Nathan Dumlao on Unsplash

What Happens to your Body When it Needs More Rest

When you don’t get enough rest, your body is operating on sleep debt; consequently, the lack of sleep causes you to have less energy. Most importantly, focus is less optimal due to the negative effects of sleep deficit.

According to WebMD sleep deficit (Felson MD, 2023), “is the difference between how much sleep you need and how much you actually get. When you sleep fewer hours than your body needs, you have a sleep debt.”

Unfortunately, sleep debt can accumulate over time, deteriorating the body and potentially causing health issues. It’s imperative to make getting enough rest a priority.

If you feel very tired, it’s best to take a nap or go to bed earlier than you normally would. Receiving an adequate amount of sleep on a consistent basis can prevent long-term health conditions that stem from a reliance on caffeine. Focusing on sleep is the best way to prevent caffeine crashes.

How to Remain Energized Throughout the Day

Caloric intake is often overlooked. In fact, a high portion of energy comes from absorbing calories in food. Nevertheless, many people skip breakfast, prolonging their fast. Essentially, these people are operating on empty. Calories are how the human body gains energy. So, eating well-balanced meals provides sustenance. Remember that you burn energy throughout the day, so not replacing lost energy in the form of a meal or snack with protein and healthy fats can cost you.

An article from Eating Well (Fiorentino, 2023) illustrates that the burst of energy from caffeine occurs because of an increase in nervous system activity. Coffee gives the body energy in short bursts. Ultimately, drinking coffee on an empty stomach will likely cause a caffeine crash after you’ve burned the energy. As a result, the body feels depleted because it needs food to nourish it.

Alternatively, there are benefits from caffeine sources that come from a quality source and are consumed in moderation. Drinking beverages like matcha or coffee contains ingredients with health benefits. People with caffeine sensitivities can enjoy a cup of tea instead. Some teas have caffeine, but less caffeine than a shot of espresso.

In short, starting your day with caffeine allows your body to break it down by the time you go to sleep. Drinking caffeine after or during breakfast ensures the body isn’t being deprived of energy and nutrients.

Keep in mind that when the effects of your favorite latte wane, a protein bar or shake is a great source of energy. Lastly, hydration is necessary to avoid adverse symptoms. Practice these positive habits to have a productive and invigorating day.

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