Why Does Coffee Make Me Tired? Effects Of Caffeine & ADHD

For many, coffee is a go-to energy source for a caffeinated "pick-me-up." However, there tends to be a complex interaction between caffeine and the body, and not everyone may experience the same energy boost from coffee. For some people, including those with attention-deficit/hyperactivity disorder (ADHD), it can have the opposite effect. 

Why does coffee make me tired and want to sleep?

There are many reasons why some individuals with ADHD may experience fatigue and sleepiness when they drink coffee and other caffeinated beverages. Coffee may contribute to dehydration and a lack of appetite, which can lead to fatigue. It may also increase side effects associated with ADHD medications that can contribute to fatigue. Speaking with your doctor may help you understand why coffee makes you tired, and working with a therapist can provide you with effective strategies for ADHD symptom management.

ADHD can impact an individual's daily life in many ways

Learn to manage ADHD in online therapy

Drinking coffee and neurochemistry: How caffeine affects brains

Caffeine is typically classified as a central nervous system stimulant. Consuming caffeine usually affects our neurochemistry in ways that can wake us up and provide energy when we need it, but it may also create caffeine dependency that can come with uncomfortable withdrawal symptoms. Here are a few ways caffeine can affect the brain.

Caffeine and adenosine receptors

In general, the neurotransmitter adenosine naturally accumulates in the brain throughout the day, causing drowsiness and relaxation as it binds to its receptors. Caffeine typically blocks adenosine and binds to the receptors instead, usually resulting in increased neural activity and creating feelings of energy and alertness. 

While this process can contribute to the stimulant effects of caffeine, the brain may adapt to regular caffeine consumption by increasing the production of adenosine receptors. With time, the brain may require more and more caffeine to get the same effects, potentially leading to tolerance and caffeine dependency.

Dopamine and norepinephrine

When caffeine blocks adenosine receptors, it also tends to stimulate dopamine and norepinephrine release in the brain, which can boost one's energy, focus, and mood. Dopamine is usually also associated with the brain's reward system, which can reinforce a connection between caffeine and pleasure that may contribute to caffeine dependency.  

Caffeine dependency and withdrawal

It may be relevant to note that caffeine withdrawal syndrome is included in the Diagnostic and Statistical Manual of Mental Disorders (DSM-V). 

Furthermore, caffeine use disorder (CUD) is mentioned in the DSM-V as a "condition for further study."

Symptoms of caffeine withdrawal often vary between individuals, but they can commonly include headache, irritability, depressed mood, difficulty concentrating, and decreased energy and alertness. 

Caffeine can increase blood sugar levels

For people with diabetes, caffeine consumption can affect the body’s metabolism of glucose. The intake of caffeine affects how the body responds to insulin. 

Increased blood sugar levels can cause fatigue 

Fatigue is a common manifestation of a person with high blood sugar. Fatigue happens because the cells in the body are not getting enough glucose. Other symptoms are headaches, excess thirst, difficulty concentrating, and the need for frequent urination.

Effects of caffeine and ADHD

Because the effects of caffeine on norepinephrine and dopamine levels in the brain tend to be similar to those of many medications used to treat ADHD, there is often speculation on caffeine’s benefits for managing ADHD symptoms. 

Effects of caffeine on improving ADHD symptoms

A comprehensive body of research indicates that caffeine consumption might improve some symptoms of ADHD for some people. 

For example, one study involving US Army soldiers with adult ADHD suggests that caffeine consumption could improve focus, reaction time, logical reasoning, and vigilance, as well as decrease impulsivity and risky behaviors. 

Further research on drinking coffee and its effects on ADHD

Further exploration may be required to establish a more defined explanation of the way caffeine affects ADHD processes in the brain. If it is proven to be beneficial, experts must also conduct research to identify appropriate dosages, lessen or eliminate side effects, and mitigate the risk of caffeine addiction. 

Why coffee might make you tired if you have ADHD

Individual responses to caffeine can vary, and some people with ADHD might find that caffeine reduces restlessness and hyperactivity. For others, a cup or two of coffee might wake them up in the short term, but in the long term, side effects like increased heart rate and jitteriness might leave them feeling drained and exhausted. 

“Why does coffee make me tired?” Other potential factors

If a person with ADHD feels tired after excessive coffee consumption, it could be due to factors unrelated to the disorder. For example, because coffee can be seen as a diuretic, it may contribute to dehydration and resulting fatigue. 

Side effects of caffeine with ADHD medications

Combining caffeine with stimulant ADHD medications can intensify the medications’ effects, as well as side effects that can cause fatigue. Insomnia, muscle tremors, cardiac overstimulation, upset stomach, and extreme anxiety can serve as a few examples.

ADHD treatments

Although some people may find that caffeine improves some of their symptoms, it generally isn't meant to be a treatment for ADHD. Clinical treatment methods for ADHD are typically used in combination and can be tailored to the individual, focusing on their unique symptoms and needs. 

Medication

Medication, particularly stimulant medication, is normally the most commonly used method for treating ADHD in adults and children over six. If you’re interested in learning more about medication for ADHD, consult your doctor or psychiatrist. 

Behavior therapy

Behavior therapy can be highly effective in treating ADHD. In treatment, individuals with ADHD may work on a combination of difficulties, such as executive functioning challenges, emotional dysregulation, behavioral dysregulation, and more. Here are a few strategies that people with ADHD may learn in behavior therapy:

• Self-monitoring: A therapist might assign "homework" designed to monitor an individual’s thoughts, feelings, and behaviors. This may include keeping a journal or completing a daily checklist. 
• Goal setting: Setting realistic, achievable goals can be an essential part of behavioral therapy for people with ADHD. Learning how to manage goals productively can promote self-confidence and help individuals develop better self-regulation skills. 
• Organizational skills and time management: People with ADHD often struggle with focus, which can negatively impact their ability to stay organized and manage their time effectively. In therapy, they may learn to use tools like timers and planners and develop lasting habits to cultivate these skills. 
• Problem-solving skills: ADHD can also create barriers to problem-solving. In therapy, individuals may practice managing distractions and strengthening impulse control so they can learn to identify and solve problems in daily life.
• Following instructions: Because people with ADHD often have trouble staying focused and transitioning between tasks or activities, they may have significant difficulties following instructions. Individuals in therapy often learn to break larger tasks into smaller steps and work through them one by one until the task is completed. 

Cognitive behavioral therapy (CBT)

CBT is another therapeutic approach that can be immensely beneficial for those with ADHD. In CBT, individuals typically work toward recognizing their thought patterns and isolating those that could contribute to emotional and behavioral concerns. By recognizing these potentially problematic patterns, they can be reframed into more productive, positive thoughts. 

For example, people with ADHD may have trouble assessing and adjusting their behaviors according to social norms, or they may have a lack of awareness regarding the impacts of their actions on others. In CBT, the therapist and client may work to uncover the thoughts driving those behaviors and explore potential reasons behind them. 

Intense, disproportionate emotional reactions can also be a symptom of ADHD. CBT can help people with ADHD regulate their emotions, develop a more robust tolerance for frustration, and learn to cope with overwhelm. 

With time, CBT can help individuals better understand their thoughts and emotions, change problematic behaviors, and develop the skills necessary to cope healthily with daily challenges.  

While many enjoy attending therapy sessions in person, online therapy can offer access to a broader pool of therapists specializing in ADHD treatment methods. Telehealth appointments can be convenient and flexible, empowering individuals to attend sessions from the comfort of their homes at times that fit their schedules. This convenience and flexibility can reduce potential distractions and assist individuals with ADHD who may struggle with organization and time management. 

Online therapy is often more affordable than traditional treatment without insurance, and its rise in popularity has prompted research showing that it can be just as effective for treating ADHD and common comorbidities. 

Adequate sleep and other lifestyle modifications

Symptoms of ADHD can make it challenging to keep up with self-care and maintain healthy habits, but adhering to a healthy lifestyle is usually an essential part of a comprehensive treatment plan. Remember that it can be vital to consult your physician when changing your eating habits or starting a new exercise routine. Your doctor may also offer advice on how much caffeine may be safe for you to consume.

 Healthy lifestyle habits that may help people with ADHD include the following:

• Regular exercise: By increasing levels of dopamine and norepinephrine, physical activity usually functions similarly to ADHD medication to relieve symptoms. Because of its effectiveness, some researchers propose further studies on the feasibility of using regular exercise as an adjunct therapy for ADHD.
• Nutrient-rich eating habits: While there may not be specific guidelines for ADHD eating habits, balanced food choices, including those with antioxidants, omega-3 fatty acids, and adequate nutrients, can support overall brain health. 
• Adequate sleep:Insufficient sleep and ADHD symptoms often have a bi-directional relationship, creating a cycle that can be difficult to break. You can prioritize sleep by practicing good sleep hygiene and maintaining a consistent nighttime routine. 
• Mindfulness and relaxation: Meditation, deep breathing exercises, and mindful movement practices like tai chi and yoga can be beneficial for managing ADHD symptoms. These types of techniques can improve attention, reduce stress, and manage hyperactivity. 
• Daily schedule: Establishing and adhering to a consistent, structured daily routine can improve time management and reduce impulsivity associated with ADHD. This generally involves scheduling a regular wake-up time, mealtimes, and bedtime.
• Decluttering: A clutter-free environment may seem challenging to maintain for someone with ADHD, but it can be possible with tools like organizers and support from friends. Organizing your living and workspaces can reduce sensory overload and improve focus. 

ADHD can impact an individual's daily life in many ways

Learn to manage ADHD in online therapy

Support groups

It can be highly beneficial for individuals with ADHD to connect and share their stories with others who live with the disorder. Groups can be a source of emotional support, helping people with ADHD to understand they aren't alone in their experiences. Support groups can also act as a resource for individuals to exchange tips and coping strategies.