Coffee, tea, Red Bull, Alani Nu, 5 Hour Energy, what do all these drinks have in common? Caffeine. One day last week while sitting in my office I was about to reach for my third cup of coffee for the day, when I asked my coworker if that was a good idea, she stopped me and asked if I wanted a better alternative, like tea. I begrudgingly accepted the offer and finished out my workday. I wondered if I may be relying too heavily on caffeine to get me through my day. Let’s look at what caffeine is at the base level; caffeine is classified as a drug by acting as a stimulant that speeds up messages between the brain and the body (ADF, 2025). According to the FDA most adults can safely consume up to 400 mg a day, which is approximately two to three 12 fluid ounces of coffee. Caffeine sensitivity can happen to other symptoms include jitteriness, insomnia, anxiousness, headache, nausea, and rapid heartbeat (Schober, 2024). As we age, the rate at which our bodies absorb caffeine changes and absorbs slower due to enzymes that metabolize caffeine grow less efficient with age, which means older adults cannot clear caffeine as fast as younger people.
Without caffeine, what are ways to stay awake? Having a snack low in sugar, exercise, hydration, and breathing exercises are a great way to stay energized when that after lunch slump hits. If you are trying to stay energized while staying indoors connecting with nature can rejuvenate the system and help you ground when feeling stress. Power naps are another great alternative as well. Napping is controversial for some, including adults as it is easy to oversleep and feel unrested. The length of time varies for each person, but experts say that 20 minutes is long enough to get the restorative benefits of the first few stages of sleep (Northwestern Medicine, 2023). Try to avoid sleeping later in the day so your natural sleep schedule is uninterrupted. Finding balance between enough sleep and healthy activities can be difficult, caffeine is okay in small doses but being mindful of what we consume can help us be our best at work or at home.
Sources:
- Alcohol and Drug Foundation. (2025, February 11). What is caffeine? https://adf.org.au/drug-facts/caffeine/
- Shannahan, A. (2023, January). 7 Ways to Wake Up Without Coffee: Caffeine-Free Strategies to Stay Energized. Northwestern Medicine. https://www.nm.org/healthbeat/healthy-tips/caffeine-free-strategies-to-stay-energized
- Schober, L. (2024, August 21). How To Know if You Have Caffeine Sensitivity and What To Do About It. Health.co
