Why Does Coffee Make Me Sleepy: ADHD & Caffeine

For many people, the rich aroma of freshly brewed coffee is an invigorating wake-up call, the elixir of alertness that kickstarts their day. But for others, that same cup of coffee can mysteriously induce an overwhelming sense of fatigue and drowsiness. If you’ve ever found yourself yawning after downing a latte or felt the urge to take a nap shortly after your morning espresso, you’re not alone. This peculiar phenomenon has left countless coffee lovers perplexed and searching for answers.

In this blog, we’ll delve into the intriguing connection between caffeine, one of the world’s most widely consumed stimulants, and Attention Deficit Hyperactivity Disorder (ADHD), a neurodevelopmental condition that affects millions of individuals worldwide. While caffeine is renowned for its ability to boost alertness and concentration, it doesn’t always have the same effect on everyone, especially those with ADHD.

Whether you’re an avid coffee enthusiast, someone with ADHD seeking answers, or just curious about the mysterious world of caffeine’s effects on the brain, this blog aims to shed light on a perplexing puzzle that has left many wondering: “Why does coffee make me sleepy?”

There are many caffeinated drinks people will consume in order to stay away and alert. These are just a few of the most popular.

Double expresso
Latte
Cappuccino
Filter coffee
Red Bull
Diet Coke
Monster energy drink
Tea
Hot chocolate
Dr. Pepper
Mountain Dew

Table of Contents

The Science of Caffeine and Its Effects on the Brain

Moderate caffeine consumption is generally considered safe for most people and can have cognitive and mood-enhancing benefits. However, excessive caffeine intake can lead to side effects like anxiety, jitteriness, increased heart rate, and sleep disturbances. It’s essential to consume caffeine in moderation and be aware of your own tolerance and sensitivity to it.

Let’s see how caffeine affects your brain.

Understanding Adenosine and Caffeine’s Role

Adenosine Receptor Blockade: Adenosine is a neurotransmitter that promotes sleep and relaxation by binding to its receptors in the brain. Adenosine is a naturally occurring molecule in the brain that accumulates throughout the day as a byproduct of various cellular processes. When adenosine binds to its receptors, it produces a calming and drowsy effect, promoting sleep and relaxation.

How caffeine typically blocks adenosine

Caffeine works by blocking these adenosine receptors, preventing adenosine from binding to them. Caffeine has a similar structure to adenosine, allowing it to bind to adenosine receptors. However, caffeine does not activate these receptors in the same way that adenosine does. Instead, it competitively binds to the receptors, effectively blocking adenosine from attaching to them.

The resulting alertness in most individuals

This results in increased wakefulness and alertness. When caffeine occupies the adenosine receptors, it inhibits the normal signaling pathway mediated by adenosine. As a result, the inhibitory effects of adenosine are weakened, leading to increased neural activity and a sense of alertness.

Caffeine’s ability to block adenosine receptors contributes to its stimulant effects, but it can also lead to tolerance and dependence. With regular caffeine consumption, the brain may adapt by increasing the number of adenosine receptors, requiring more caffeine to achieve the same stimulating effects. This is one reason why some individuals may develop a tolerance to caffeine and experience withdrawal symptoms when they reduce their caffeine intake.

Caffeine’s Interaction with Dopamine

The blocking of adenosine receptors by caffeine also releases other neurotransmitters, such as dopamine and norepinephrine. These neurotransmitters contribute to the feelings of increased energy, focus, and improved mood associated with caffeine consumption.

Caffeine’s influence on dopamine production.

Caffeine can also directly stimulate the brain’s dopaminergic pathways. The blockade of adenosine receptors leads to increased neuronal activity, which can activate dopamine-releasing neurons. This activation results in an elevation of dopamine levels in specific brain regions.

The significance of dopamine in attention and pleasure.

Dopamine plays a crucial role in the brain’s reward system. When caffeine increases dopamine levels, it can create a pleasurable sensation or a sense of reward. This can contribute to the reinforcing effects of caffeine, making individuals more likely to consume caffeine-containing beverages or foods repeatedly.

The ADHD Difference: Unraveling Caffeine’s Unique Effects

Caffeine’s effects on individuals with Attention Deficit Hyperactivity Disorder (ADHD) can be unique and complex. While caffeine is a stimulant that can enhance focus and alertness in some people, its impact on individuals with ADHD can vary widely, and it may not be as straightforward as one might expect. If you’re curious about how caffeine may affect your cognitive functioning or if you suspect you have ADHD, why not consider taking our Executive Dysfunction Test to gain valuable insights?

The Paradoxical Response: Why Some with ADHD Feel Sleepy

It’s essential to keep in mind that not all teenagers with ADHD will have the same reaction to caffeine.

A person with ADHD is getting sleepy after drinking coffee.

A dive into the effects of caffeine on the neurodiverse brain of those with ADHD.

Some people are more sensitive to its effects, while others can consume larger amounts without experiencing significant side effects. Some might feel more awake, while others might feel sleepy. Additionally, caffeine metabolism can be influenced by genetics, age, and other factors. In some cases, Instead of improving focus and reducing hyperactivity, it may lead to increased jitteriness, racing thoughts, and heightened impulsivity. This paradoxical reaction can be common in children with ADHD.

Levels of dopamine in the brain can impact the effect that caffeine will have on alertness and attention. You can use this table to understand the impact of caffeine on ADHD better:

	Typical Brains	ADHD Brains
Dopamine Levels	Normal	Lower than normal
Effect of Caffeine	Increases alertness and focus	May create a calming effect, leading to sleepiness

Theories behind the atypical reactions to caffeine.

One theory suggests that individuals with ADHD have an underlying neurotransmitter imbalance, particularly in the dopamine and norepinephrine systems. Stimulants like caffeine can affect these neurotransmitter systems, but in individuals with ADHD, the response may be different due to the existing neurochemical imbalances. Some may experience paradoxical reactions where caffeine leads to increased restlessness and anxiety rather than improved focus. Another theory suggests that people with ADHD often have differences in sensory processing, and caffeine’s stimulating effects can exacerbate sensory sensitivities.

This may result in heightened sensitivity to caffeine’s effects, making individuals with ADHD more prone to jitteriness, irritability, and discomfort.

Weighing the Benefits and Drawbacks

There are benefits and drawbacks for those with ADHD taking medication. People with ADHD have different brain chemistry and responses to stimulants, including caffeine. Some individuals with ADHD may find caffeine helps improve their focus, attention, and overall cognitive functioning, while others may experience increased restlessness, anxiety, or sleep disturbances.

The advantages of caffeine consumption for ADHD (focus, alertness).

Caffeine can have some helpful benefits for kids with ADHD. Caffeine can help kids with ADHD pay attention by raising dopamine levels in the brain. This improvement can support access to executive function skills. The calming effect of caffeine might help some kids with ADHD feel less hyper. Caffeine can also make kids feel happier by releasing feel-good chemicals like serotonin.

Potential downsides or side effects to be aware of.

While coffee and caffeine consumption can have several benefits, it’s essential to be mindful of potential downsides and side effects, especially for individuals with ADHD. Individuals with ADHD often struggle with sleep disturbances, and caffeine’s stimulating effects can exacerbate these problems. Poor sleep can worsen ADHD symptoms, and consuming caffeine, especially later in the day, can lead to sleep disruption, making symptoms even more challenging to manage. Another downside is increased anxiety. Caffeine is a stimulant that can trigger or exacerbate anxiety symptoms. People with ADHD are already at a higher risk for anxiety, and excessive caffeine intake can lead to increased restlessness, jitteriness, and nervousness.

Combining Caffeine and ADHD Medications: What to Know

Taking Medicine and Coffee to help an individual with ADHD

Research on the effects of caffeine in individuals with ADHD who are taking stimulant medications has been a subject of interest in recent years. Studies have explored how caffeine interacts with ADHD medications, its impact on ADHD symptoms, and potential benefits or drawbacks. Combining caffeine with ADHD medication can have both benefits and drawbacks. Many turn to prescription stimulant medications like methylphenidate (e.g., Ritalin) or amphetamine-based drugs (e.g., Adderall) to help manage their ADHD symptoms. However, some may also wonder about the role of caffeine in this equation and whether combining it with ADHD medications can be beneficial or problematic.

Interactions and Potential Outcomes:

Positive:

Enhanced Alertness: Caffeine can provide an extra boost of alertness when combined with ADHD medication, potentially improving focus and attention.
Extended Symptom Relief: Caffeine may help extend the duration of symptom relief provided by ADHD medication, allowing individuals to maintain their concentration for longer periods.
Improved Productivity: Some individuals find that the combination of caffeine and ADHD medication helps increase productivity and reduce procrastination.

Negative:

Increased Anxiety: Combining caffeine with stimulant ADHD medication can lead to increased anxiety, restlessness, and jitteriness, which can exacerbate existing anxiety symptoms.
Sleep Disturbances: Caffeine’s stimulating effects can disrupt sleep patterns, leading to difficulties falling asleep or maintaining restful sleep. This can negatively impact overall well-being and ADHD symptoms.
Individual Variability: Responses to caffeine and ADHD medication vary significantly among individuals. What works well for one person may not be suitable for another, making it essential to find a personalized approach.

How caffeine can amplify or diminish medication effects.

Caffeine has the power to both amplify and diminish the effects of various medications, creating a dynamic interplay that demands our attention. Caffeine is a stimulant itself, and when combined with ADHD medications, it can lead to a more pronounced sense of alertness, wakefulness, and improved focus. This synergistic effect can help individuals feel more attentive and productive.

Inversely, the combination of caffeine and stimulants may increase the risk of side effects such as increased heart rate, blood pressure, and gastrointestinal discomfort. Jitteriness and physical discomfort can be unpleasant and counterproductive.

Recommendations on safe consumption.

For you to manage the combination of caffeine and ADHD medication effectively, it’s essential to:

Consult with a healthcare provider: Seek guidance from a healthcare professional who can provide personalized advice based on your needs and sensitivities.
Monitor your response: Consider how caffeine affects you when combined with your medication. Be aware of increased anxiety, sleep disturbances, or side effects.
Adjust timing and dosage: Experiment with the timing and dosage of caffeine to find a balance that works for you. It may involve reducing caffeine intake, avoiding caffeine close to bedtime, or spreading caffeine consumption throughout the day.
Stay hydrated: Caffeine can dehydrate, so drinking plenty of water is crucial to mitigate this effect.

The Ongoing Debate: Is Caffeine Good for People with ADHD?

Depending on the severity of your ADHD and the amount of caffeine consumed, caffeine has a wide variety of positive and negative effects.

Benefits and potential issues.

The positive effects you might feel when you drink caffeine.

It helps you wake up and feel more alert
Increases focus and concentration
It gives you an energy boost
Improves productivity
It gives you a feeling of calm
It acts as an emotional pick me up; your mood improves, and you feel happier.
Reduces brain fog

The potential issues you might feel when you drink caffeine

Decreases the effectiveness of the ADHD medication
You feel nervous, on edge, shaky, jittery, and depressed when the caffeine wears off.
Headaches and nausea.
Increases anxiety, which 50% of those with ADHD experience
Difficulty falling asleep at night is good to be aware of, as 75% of those with ADHD have problems sleeping.
Caffeine is a diuretic. Even a tiny amount of dehydration can reduce focus and concentration.
Caffeine suppresses appetite.

Expert opinions and recent research findings.

Expert opinions are varied, research results are mixed, and many variables, such as medication type, genetics, and dosage, can affect the outcome. One meta-analysis study conducted in 2023 examined prior research comparing methylphenidate with caffeine. The author notes that caffeine at low doses, around 158.6mg, may improve symptoms of ADHD, while higher dosages, around 308.6mg, would not be helpful. However, other groups of authors also used low doses of caffeine and did not demonstrate an improvement in symptoms compared to placebo.

Am I self-medicating my ADHD with caffeine?

The science is inconclusive on this. The possibility that caffeine is used by people with ADHD– or ADHD-like symptoms–as a kind of self-medication strategy has been raised by several authors, but so far, the complex relationship between ADHD symptoms, the consumption of different caffeinated beverages, and psychological well-being has not been studied.

Beyond Caffeine: Alternative Methods to Enhance Focus and Energy

Enhancing focus and energy for individuals with ADHD without relying on medication or caffeine involves adopting alternative methods and lifestyle changes. Here are some wonderful alternatives to consider:

If you are looking for some Natural Boosters and Strategies, consider theses suggestions.

Recommendations for diet, exercise, and mindfulness.

Start with eating well: A balanced diet of fruits, vegetables, lean proteins, and whole grains can support brain health. Omega-3 fatty acids found in fish, flaxseeds, and walnuts may positively impact ADHD symptoms.
Add some exercise: Regular activity can have a profound impact on focus and energy levels. Aerobic exercise, yoga, and martial arts can help release pent-up energy, reduce restlessness, and improve concentration. Even going for a morning walk at a brisk pace can have a profound impact on mood and longevity.
Finish with mindfulness: Train the hyperactive brain to be still and calm. Practicing mindfulness and meditation techniques can help calm racing thoughts and increase self-awareness. Mindfulness exercises can be particularly beneficial for managing impulsivity and improving attention.

Non-stimulant options for enhancing focus and attention

Create a Structured Routine: A consistent daily routine can provide a sense of predictability and structure, making initiating actions, staying on track, and completing tasks easier. Set specific times for meals, work/study periods, and relaxation. For adults with ADHD and Executive Functioning Challenges, using an accountability support system is also helpful.
Try Natural Supplements: Some individuals with ADHD have reported benefits from supplements like omega-3 fatty acids, zinc, and magnesium. However, you may collaborate with a dietician or healthcare provider before taking supplements.
Try Cognitive Therapy: Cognitive-behavioral therapy (CBT) and other forms of treatment can help individuals with ADHD develop coping strategies, improve time management, and enhance self-regulation.
Try Alternative Therapies: Alternative therapies like acupuncture, neurofeedback, ADHD Coaching, or biofeedback can also help individuals with ADHD improve mood, time management, executive functions, and self-regulation.

In conclusion, making mindful choices in diet, exercise, and mindfulness can greatly help manage ADHD symptoms. Non-stimulant options like structured routines, natural supplements, cognitive therapy, and alternative therapies can be beneficial. For more strategies, visit this article.

Final Thoughts and Takeaways

Try these Caffeine hacks to optimize your attention and performance, whether you want to reduce your caffeine or quit altogether.

Track how many cups of coffee you have each day. Are you over or under 400mg a day?
Drink two cups of water at the start of the day. Most people are dehydrated, and if you are hydrated with water, a positive side effect is craving less caffeine. That means it’s easier to reduce the number of caffeine drinks per day.
Drink clean caffeine. Consider removing sugar and additives from your caffeine. Sugar has a negative impact on your health and ADHD. How do you feel when you drink your coffee or tea black?
Wait 60 minutes before your first cup of coffee. Dr. Huberman recommends waiting 60 to 90 minutes before the first cup of coffee. “The reason I delay caffeine is that one of the factors that induce a sense of sleepiness is the buildup of adenosine in our system,” he said. “The buildup of adenosine accumulates the longer we’re awake, so early morning, your adenosine levels are likely to be very low. Similarly, your body naturally produces higher levels of cortisol, a hormone that helps regulate alertness and wakefulness, in the morning. By waiting for about 30 to 60 minutes, you allow your cortisol levels to naturally start decreasing. Drinking coffee too soon after waking up, when cortisol levels are already elevated, may reduce the desired stimulating effects of caffeine. By waiting for cortisol levels to decrease, you can enhance coffee’s energizing and wake-up impact.

Recap of the main points discussed in the article.

Many people consume caffeine to improve their overall mood and productivity. For those with ADHD, caffeine consumption can have various effects on ADHD-related symptoms. With or without ADHD medication, people consume caffeine for multiple reasons and experience multiple effects. Overall, there are more benefits than drawbacks, even when taking ADHD Medication.

It’s essential to recognize that the relationship between caffeine and ADHD is complex and can vary from one person to another. Before using caffeine as a strategy to manage ADHD symptoms, individuals should consult with healthcare providers who can provide guidance, monitor potential interactions with medications, and help develop personalized strategies for symptom management. Additionally, individuals should carefully monitor their responses to caffeine to determine its effects on their ADHD symptoms and overall well-being.

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Journal of Caffeine Research | Caffeine as an Independent Variable in Behavioral Research: Trends from the Literature Specific to ADHD
MDPI | Effects of Caffeine on Main Symptoms in Children with ADHD: A Systematic Review and Meta-Analysis of Randomized Trials
National Libary of Medicine | The Neurophysiology of Caffeine as a Central Nervous System Stimulant and the Resultant Effects on Cognitive Function