We've all been there: a busy morning or early afternoon where you turn to that second (or third) cup of Lola Savannah coffee for an extra boost of energy. Caffeine, the main active ingredient in coffee, is well known for its energy-enhancing and mood-boosting effects. But it's important to know that caffeine's effects can impact each of us differently depending on our consumption habits and genes.

Mark Stein, a professor in the Department of Psychiatry and Behavioral Sciences at the University of Washington, has been studying the impacts of caffeine on people with attention-deficit/hyperactivity disorder (ADHD). The findings conclude, "The paradox of caffeine is that in the short term, it helps with attention and alertness. It helps with some cognitive tasks, and it helps with energy levels, but the cumulative effect – or the long-term impact – has the opposite effect."

A part of this paradoxical effect results from caffeine's impact on "sleep pressure," a term coined by researchers to describe how we become sleepy as the day wears on. Our bodies run on a biological clock from the moment we wake up in the morning till we return to sleep at the end of our day.

Neuroscientists at Johns Hopkins University have been studying sleep habits and how sleep pressure builds up in the body. During the day, our cells and tissues burn energy in the form of a molecule called adenosine triphosphate (ATP). As we think, exercise, run errands, or go about our daily activities, these ATP molecules get expended and generate a byproduct chemical called adenosine. These adenosine chemicals bind to receptors in the brain, which makes our bodies feel sleepy.

Chemically, caffeine and adenosine look very similar on the molecular level to those binding sites in the brain. So when we consume coffee, we prevent the adenosine from binding to those brain receptors. This results in caffeine's temporarily suppressing sleep pressure, making us feel more awake. Meanwhile, the adenosine levels continue to accumulate in our body.

"Once caffeine wears off, you get a very high level of sleep pressure, and you have to pay it back," claims Seth Blackshaw, a neuroscientist working on the research project. The only proper way to relieve and reset elevated levels of sleep pressure is to sleep.

Compounding sleep pressure by drinking more caffeine will build up your body's tolerance to the drug. In addition, our liver produces proteins to break down caffeine. When these adenosine receptors in our brain multiply, they are still sensitive to adenosine levels used to regulate our sleep cycle. So ultimately, continued or increased caffeine consumption can negatively impact sleep patterns, which will make you feel more tired in the long run.

"If you're sleeping less and you're stressed, and you rely on caffeine to improve it, it's just a perfect storm for a short-term solution that's going to make things much worse in the long term," says Blackshaw. "You're going to be adding more shots to your espresso, but the negative impact on your sleep is going to continue, and that is cumulative."

Caffeine can also cause spikes in blood sugar that can lead to dehydration; both can make us feel sleepy.

If you're feeling an afternoon slump after you've had a cup of coffee, the solution isn't another cup. Christina Pierpaoli Parker, a clinical researcher at the University of Alabama at Birmingham, has some advice: temporarily cut back on the caffeine if you find this happening. You can let your body clear the caffeine build-up in your system to help regulate your brain-body functions. Drinking coffee "should be fun and useful, and give you a boost when you need it," states Parker.

If you find this happening to you, experts recommend taking a nap, getting some exercise, or sitting outside for exposure to natural light to naturally add an extra energy boost to your day. "Monitor your sleep and make sure you're sleeping well," Stein said. "Adequate sleep and physical activity are the first-line interventions for attention problems and sleepiness. Caffeine is a useful adjunct, but you don't want to become dependent on it."

Our passion and fascination for coffee is a life-long love affair, and at SunriseCoffeeLA we appreciate both the art and the science of this seemingly magical elixir of life. We encourage our customers to explore and discover what works best for their lifestyle and are proud to offer the best and freshest beans to help keep you fueled, focused, healthy, and happy.