Does Your Morning Cup of Coffee Make You Sleepy?

Has your morning cup of coffee ever made you feel sleepier than when you woke up? If so, you’re not alone. For some people, coffee seems to have the opposite effect than expected. Here, we explain why it happens and what you can do about it.

Can coffee make you sleepy?

Many people reach for coffee to help them wake up in the morning or stay awake later in the day. But for some people, coffee can actually makes them feel tired — especially those who drink it regularly. 

If you drink coffee regularly, your body can get used to the effects of caffeine. Over time, you’ll need to drink more coffee to feel the same alertness. Eventually, your usual dose may no longer work, leaving you tired even after drinking it.

Some people simply metabolize caffeine faster because of their genetics. These fast metabolizers experience a brief alertness effect, followed quickly by fatigue.

How exactly does coffee affect your brain and body?

Caffeine in coffee keeps you alert by blocking adenosine receptors in your brain. Adenosine is a natural byproduct that builds up as your brain and body stay active. The longer you’re awake, the more adenosine accumulates, making you feel sleepier. By blocking these receptors, caffeine helps stop you from feeling tired, even as adenosine continues to build up. Your body may be tired, but your brain doesn’t know it yet.

For regular coffee drinkers, the brain adapts by making more adenosine receptors. This means you need more caffeine to block enough receptors to feel alert. When the caffeine wears off, all that extra adenosine floods in. This can create a surge of sleepy signals, leaving you exhausted and sluggish.

How can you avoid coffee making you sleepy?

The best way to prevent coffee from making you sleepy is to address the root causes, like poor sleep, caffeine tolerance, and drinking too much caffeine.

If you rely on caffeine to stay alert during the day, it may be time to focus on improving your sleep amount or quality. Most people need 7 to 9 hours of adequate sleep each night. If you’re getting less than that, improving your sleep hygiene can help. Habits that support your ability to fall and stay asleep include:

• Avoid screens an hour before bed.

• Avoid caffeine up to 6 hours before bed. 

• Use your bed for sleep and intimate activities only.

• Have a consistent bedtime and wake time.

• Exercise in the morning and get sunlight during the day.

• Avoid alcohol before bed.

• Keep your bedroom cool and dark.

• Avoid excessive daytime napping.

• Create a wind-down routine, including deep breathing or meditation.

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In addition to prioritizing good-quality sleep, you can minimize post-coffee sleepiness by:

• Taking regular breaks from caffeine: Give your body the occasional break from coffee for a few days or weeks to prevent or eliminate caffeine tolerance. 

• Limiting your intake: Up to 400 mg of caffeine per day — about 16 oz of brewed coffee — is safe for most healthy adults. Drinking less may help prevent tolerance.

• Drinking coffee earlier in the day: Limit your coffee consumption to the morning hours to give caffeine time to wear off before bedtime.

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Written by:

Lauren Bedosky

Lauren Bedosky has been a freelance health and fitness writer for nearly a decade. She has written for many brands and publications, including Runner's World, Nike, the UFC, Women's Health, and BlueCross BlueShield.

Edited by:

Katie E. Golden, MD

Katie E. Golden, MD, is a board-certified emergency medicine physician and a medical editor at GoodRx.

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