Why does coffee make me sleepy instead of awake?

By Dr Caroline Quiles PhD | Reviewed by Dr Anny Manrich (PhD)
Page last updated: 05/05/2023 | Next review date: 05/05/2025
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The contents of this article are fact-based except otherwise stated within the article.

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Author bio

Dr Caroline Quiles PhD is a Biomedical with expertise in chronobiology, biological rhythm, melatonin, sleep-wake cycle, anxiety, major depressive disorder, seasonal affective disorder (SAD) and cancer pharmacology. She writes and reviews content on these topics.

 

 Dr Caroline Quiles’ Highlights:

  • PhD in Physiology, focusing on the melatonergic system and cancer at the Chronopharmacology Laboratory of the University of São Paulo (IB/USP).

 

  • Master´s in Psychiatry and Behavioral Sciences emphasizing lighting, sleep/awake cycle and metabolism at the Chronobiology and Sleep Laboratory of the Hospital de Clínicas de Proto Alegre (HCPA/UFRGS).

 

  • Bachelor’s degree in Biomedicine with an emphasis in education and research (Psychobiology) and Human Reproduction.

 

Dr Caroline Quiles PhD is a Biomedical with scientific experience in clinical and experimental fields, who has made important academic contributions over the course of six years working in the Psychiatry and Behavioral Sciences areas through projects developed in the Chronobiology and Sleep Laboratory of the Hospital de Clínicas de Porto Alegre (HCPA/UFRGS).

Among the main subjects developed are the influence of light on activity and rest, melatonin synthesis, metabolism, anxiety, major depressive disorder, seasonal affective disorder (SAD) and biological rhythms. In collaboration with the Luxion company, Dr Caroline worked on developing a lighting system better suited to biological demands and regulation of the sleep/wake cycle.

Following the thematic of melatonin and the melatonergic system, Dr Caroline continued her scientific contribution over five years of work in the Physiology field, working on several projects about the HPA axis (Hypothalamus-Pineal-Adrenal), cancer, neuromodulation and immunology, at the Laboratory of Chronopharmacology at the University of São Paulo (IB/USP).

The main subject of study was the characterization of the melatonergic system in urothelial tumours and the influence of melatonin receptors on the proliferation of cells of different cancer types.

Dr Caroline Quiles participated as a member of the examination board for two editions of the Brazilian Science and Engineering Fair (FEBRACE), one edition of Beta Experience, from the Cientista Beta organization and as a mentor in the Winter Course at the Institute of Biosciences at São Paulo University (USP).

 

Education:

  • 2016 – Bachelor in Biomedicine at the Federal University of Rio Grande do Sul (UFRGS), Brazil.

 

  • 2017 –  Master in Medical Sciences: Psychiatry and Behavioral Sciences at the Federal University of Rio Grande do Sul (UFRGS), Brazil.

 

  • 2022 – PhD in Sciences: General Physiology at the University of São Paulo (USP), Brazil.

 

 Conference/Event appearances:

  • 2019 –  XV Latin American Symposium on Chronobiology (LASC). Sacrament Colony – Uruguay.

 

  • 2019 – 51st Brazilian Congress of Pharmacology and Experimental Therapeutics. Maceió – Brazil.

Honor Mention on Cancer Pharmacology Category.

Honor Mention on Inflammation and Immunopharmacology Category.

  • 2019 – Next Frontiers to Cure Cancer. São Paulo – Brazil.

 

  • 2018 –  50th Brazilian Congress of Pharmacology and Experimental Therapeutics. Ribeirão Preto – Brazil.

 

  • 2018 –  Travels from bench to bedside and back: I Symposium Weizmann-Einstein. São Paulo – Brazil.

 

  • 2017 –  69th SBPC Annual Meeting. Minas Gerais – Brazil.

                 Honor Mention on Physiology Category.

  • 2016 –  7th LEDforum. São Paulo – Brazil.

 

  • 2016 – 36th Scientific Week of HCPA – Brazil.

 

  • 2016 – XXVIII SIC UFRGS – Brazil.

Honor Mention FINOVA UFRGS.

Highlight of SIC UFRGS with a nomination for UFRGS Young Researcher Award

  • 2015 –  SBPC Regional Meeting. Palhoça – Brazil.

 

  • 2015 – 35th Scientific Week of HCPA – Brazil.

 

  • 2015 – XXVII SIC UFRGS  – Brazil.

 

  • 2014 – 34th Scientific Week of HCPA – Brazil.

 

  • 2014 – XXVI SIC UFRGS – Brazil.

 

  • 2013 – 33rd Scientific Week of HCPA – Brazil.

 

  • 2013 – XXV SIC UFRGS – Brazil.

 Highlight of SIC UFRGS with a nomination for the UFRGS Young Researcher Award

  • 2012 – 32nd Scientific Week of HCPA – Brazil.

 

  • 2012 – XXIV SIC UFRGS – Brazil.

 

  • 2012 –  44th International Summer Science Institute – Israel.

 

The main publications of Dr Caroline Quiles are:

 

 

 

 

 

 

 

 

Conference Papers:

 

 

 

 

 

 

 

 

 

 

 

 

 

Media coverage:

 QUILES, C. L.Nde3 Cast. Aquele sobre mudanças e carreira. 2022.

QUILES, C. L. Ciências Biológicas | Caroline Luísa Quiles – Prêmio Vídeo Pós-Graduação USP. 2019.

QUILES, C.L. Weizmann Talks escola de verão. 2018.

QUILES, C. L. Cronobiologia na Inovação Tecnológica. 2016.

Torri, D; QUILES, C. L; HIDALGO, M. P. L. Conforto Circadiano. L+D. 2016.

 

You can view some of Dr Caroline’s work below and links to her professional profiles:

Research Gate: https://www.researchgate.net/profile/Caroline-Quiles-2

Linkedin: https://www.linkedin.com/in/dra-caroline-quiles-59bb42221/

Google Scholar: https://scholar.google.com/citations?user=jDD9tSQAAAAJ&hl=en 

 


Dr Caroline Quiles PhD
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Reviewer bio

Dr Anny Manrich PhD is a food Engineer with expertise in Food Technology, Natural Polymers, Edible Films, Enzymes, and Nanotechnology. She writes and reviews content on these topics.

Dr Anny Manrich’s Highlights: 

  • Research and Technology at the Brazilian Agricultural Research Corporation
  • PhD in Chemical Engineering with a focus on Biochemistry at the Federal University of Sao Carlos/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany
  • Bachelor of Food Engineering at the University of Campinas/ Brazil and a one-year scholarship at the Technical University of Munich/ Germany

 

“To solve a problem, global vision and multifactorial understanding are necessary. Therefore, in addition to expertise, one should seek multidisciplinary thinking connected with science and reality” – Dr Anny Manrich, PhD.

Professional Experience: 

Dr Anny Manrich’s Experience Joining the Brazilian Agricultural Research Corporation, as soon as she completed her doctorate, 

 

Dr Anny Manrich has worked on several projects, including the more than three-year partnership project with BRF, a major food producer in Brazil. As a postdoctoral fellow. 

 

Dr Anny Manrich has also contributed to several business consultancies and research projects of the National Nanotechnology Laboratory System in areas such as food technology, fibres, films and coatings and Nanotechnology; in a very determined way, having a great team relationship, being creative and committed. 

Growing concerns about the safe introduction of nanomaterials into today’s life emphasises the need to create regulatory documentation in front of characterising, using and testing them. Dr Anny Manrich worked for two years on a characterization project for nanoscale materials, with the aim of exploring their possible health effects.

 

Despite not having specific academic training in packaging or polymeric films, Dr Anny Manrich works at the Brazilian Agricultural Research Corporation in areas of edible and biodegradable films produced from agricultural waste and in the development of films with greater resistance to water, having articles published in renowned scientific journals, which demonstrates her multidisciplinary understanding and creativity. 

 

In addition, she worked for four years as a consultant to a food company to develop a line of snacks that are healthy and that add functional ingredients, physiologically active compounds that bring health benefits, made from fruits and vegetables, enabling diet improvement, disease prevention and reduction of nutritional deficiencies. 

Dr Anny Manrich participated as a member of the examination board for two Master’s exams and one PhD exam at the Department of Chemical Engineering of the Federal University of São Carlos.

Education:

  • 2001 Bachelor in Food Engineering at the State University of Campinas, Brazil
  • 1999 One year scholarship at the Technical University of Munich
  • 2004 Master in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2012 PhD in Chemical Engineering at the Federal University of São Carlos, Brazil
  • 2010 One year scholarship at the Technical University of Munich

The main publications of Dr. Anny Manrich are:

Articles

Manrich, A., Moreira, F. K., Otoni, C. G., Lorevice, M. V., Martins, M. A., & Mattoso, L. H. (2017). Hydrophobic edible films made up of tomato cutin and pectin. Carbohydrate Polymers, 164, 83-91.

Mendes, J. F., Norcino, L. B., Martins, H. H. A., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2020). Correlating emulsion characteristics with the properties of active starch films loaded with lemongrass essential oil. Food Hydrocolloids, 100, 105428.

Norcino, L. B., Mendes, J. F., Natarelli, C. V. L., Manrich, A., Oliveira, J. E., & Mattoso, L. H. C. (2020). Pectin films loaded with copaiba oil nanoemulsions for potential use as bio-based active packaging. Food Hydrocolloids, 106, 105862.

Manrich, Anny, et al. Immobilization of trypsin on chitosan gels: Use of different activation protocols and comparison with other supports. International Journal of Biological Macromolecules 43.1 (2008): 54-61.

Manrich, Anny; Komesu, Andrea ; Adriano, Wellington Sabino; Tardioli, Paulo Waldir ; Giordano, Raquel Lima Camargo . Immobilization and Stabilization of Xylanase by Multipoint Covalent Attachment on Agarose and on Chitosan Supports. Applied Biochemistry and Biotechnology, v. 161, p. 455-467, 2010.

Mendes, J. F., Martins, J. T., Manrich, A., Neto, A. S., Pinheiro, A. C. M., Mattoso, L. H. C., & Martins, M. A. (2019). Development and physical-chemical properties of pectin film reinforced with spent coffee grounds by continuous casting. Carbohydrate polymers, 210, 92-99..

Milessi, T. S., Kopp, W., Rojas, M. J., Manrich, A., Baptista-Neto, A., Tardioli, P. W., … & Giordano, R. L. (2016). Immobilization and stabilization of an endoxylanase from Bacillus subtilis (XynA) for xylooligosaccharides (XOs) production. Catalysis Today, 259, 130-139.

Mendes, J. F., Norcino, L. B., Manrich, A., Pinheiro, A. C. M., Oliveira, J. E., & Mattoso, L. H. C. (2020). Development, physical‐chemical properties, and photodegradation of pectin film reinforced with malt bagasse fibers by continuous casting. Journal of Applied Polymer Science, 137(39), 49178.

Mendes, J. F., Martins, J. T., Manrich, A., Luchesi, B. R., Dantas, A. P. S., Vanderlei, R. M., … & Martins, M. A. (2021). Thermo-physical and mechanical characteristics of composites based on high-density polyethylene (HDPE) e spent coffee grounds (SCG). Journal of Polymers and the Environment, 29, 2888-2900..

Mendes, J. F., Norcino, L. B., Martins, H. H., Manrich, A., Otoni, C. G., Carvalho, E. E. N., … & Mattoso, L. H. C. (2021). Development of quaternary nanocomposites made up of cassava starch, cocoa butter, lemongrass essential oil nanoemulsion, and brewery spent grain fibers. Journal of Food Science, 86(5), 1979-1996.

Manrich, A., Martins, M. A., & Mattoso, L. H. C. (2021). Manufacture and performance of peanut skin cellulose nanocrystals. Scientia Agricola, 79.

Nascimento, V. M., Manrich, A., Tardioli, P. W., de Campos Giordano, R., de Moraes Rocha, G. J., & Giordano, R. D. L. C. (2016). Alkaline pretreatment for practicable production of ethanol and xylooligosaccharides. Bioethanol, 2(1)..

Manrich, Anny, de Oliveira, J. E., Martins, M. A., & Mattoso, L. H. C. Physicochemical and Thermal Characterization of the Spirulina platensis. J. Agric. Sci. Technol. B, v. 10, p. 298-307, 2020.

 

Book Chapter

Terra, I. A. A., Aoki, P. H., Delezuk, J. A. D. M., Martins, M. A., Manrich, A., Silva, M. J., … & Miranda, P. B. (2022). Técnicas de Caracterização de Polímeros. Nanotecnologia Aplicada a Polímeros, 614.

 

Conference Papers

Ferreira, L. F., Luvizaro, L. B., Manrich, A., Martins, M. A., Júnior, M. G., & Dias, M. V. (2017). Comparação da estabilidade de suspensões poliméricas de amido/tocoferol e quitosana/tocoferol. In: CONGRESSO BRASILEIRO DE POLÍMEROS, 14., 2017, Águas de Lindóia, SP.

Manrich, A., Hubinger, S. Z., & Paris, E. C. (2017). Citotoxicidade causada por nanomateriais: avaliação do micronúcleo. In: WORKSHOP DA REDE DE NANOTECNOLOGIA APLICADA AO AGRONEGÓCIO, 9., 2017, São Carlos. Anais… São Carlos: Embrapa Instrumentação, 2017. p. 655-658. 

Manrich, Anny, et al. Immobilization and Stabilization of Xylanase by multipoint covalent attachment on Glyoxyl Agarose Support. The 31st Symposium on Biotechnology for Fuels and Chemicals. 2009.

 

Manrich, Anny, et al. Application of immobilized xylanase on hydrolysis of soluble wood hemicelluloses after using microwave and organosolv pre-treatments. The 32nd Symposium on Biotechnology for Fuels and Chemicals. 2010.

 

You can view some of Dr Anny’s work below and links to her professional profile. 

 

Research Gate: https://www.researchgate.net/profile/Anny-Manrich-2  

 

Scopus: https://www.scopus.com/authid/detail.uri?authorId=23103497100  

 

Google Scholar: https://scholar.google.com/citations?hl=en&user=Ea9qpr0AAAAJ  

 

Linkedin: https://br.linkedin.com/in/anny-manrich-20693129

 


Dr Anny Manrich (PhD)
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In this article, we will answer the question, “Why does coffee make me sleepy instead of awake?”. In addition, we will discuss the relationship of caffeine with sleep, how this relationship is given according to the amount of caffeine consumed,  if the effects of caffeine are the same for everyone and what are the pros and cons of drinking coffee for your sleep.

Why does coffee make me sleepy instead of awake?

Coffee makes you sleepy because it contains caffeine, a molecule that blocks the effect of adenosine, which signals our brain that we are tired. However, this is only temporary, as the caffeine is essentially tricking your brain. 

When the effects of caffeine wear off, you may feel even sleepier than before you had the coffee.

In addition, the more caffeine you consume, the more caffeine you need to stay awake. This is because the adenosine receptors in your brain increase in number, demanding more and more caffeine to keep you alert. (1).

What is the relationship of caffeine with sleep?

The relationship of caffeine with sleep is it interferes with the way our body perceives that it is tired.

As you use energy during the day, you use ATP (adenosine triphosphate), commonly called the “energy currency” of cells. ATP stores and supplies energy to the body. As you expend energy throughout the day and ATP is broken down, adenosine is released as a byproduct. 

Adenosine accumulates in your bloodstream and brain. By the end of the day, the amount of adenosine reaches a peak, which sends the signal of low energy to your brain and the information that you are tired to your whole body. 

This occurs because adenosine binds to its receptors in the brain, sending signals of tiredness and sleepiness throughout the body.

Since caffeine and adenosine have similar chemical structures, caffeine molecules can bind to the adenosine receptor site, with posterior degradation, while adenosine accumulates in the brain.

The body recognizes when adenosine accumulates and sends signals to the brain to create more receptors. This means the more caffeine you consume, the more you’ll need to avoid feeling tired. If you still feel tired and unwell after drinking coffee, you likely have a caffeine tolerance.

In addition, continuous caffeine consumption leads to the buildup of adenosine in the brain. As a result, several hours after ingesting caffeine and as the body metabolizes it, all the available adenosine in the brain binds to the receptors. This can leave you feeling exhausted once the effects of the coffee wear off (2).   

How do different amounts of caffeine affect our sleep?

Different amounts of caffeine can affect our sleep in various ways. For instance, small amounts of caffeine, such as those found in green tea, can promote relaxation and unwinding.

Moderate doses of caffeine (50-300 mg) can enhance alertness, energy, and concentration. However, larger amounts can lead to adverse effects such as anxiety, restlessness, insomnia, and an increased heart rate.

The amount of caffeine you consume can also impact how your body metabolizes it. For example, as you drink more coffee, your liver produces more proteins that metabolize caffeine, which can modify its effects on your body.

Furthermore, the more caffeine you consume, the more caffeine your body will require to maintain the same levels of alertness and concentration as before. 

Once all the adenosine receptors are occupied, adenosine builds up in the brain. Therefore, when the effects of caffeine wear off, the “rebound effect” occurs, causing your body to feel even more tired than before consuming coffee.

Lastly, monitoring your total caffeine intake throughout the day is crucial. It is recommended not to exceed 400 mg of caffeine per day, to avoid excessive caffeine’s adverse side effects (3-5).

Are the effects of caffeine the same for everyone?

The effects of caffeine vary significantly from person to person. Among several factors, there are mainly behavioral and genetic issues.

The consumption of certain foods, beverages, medications, and drugs can interfere with caffeine metabolization.

The amount and frequency of coffee consumed also facilitate the development of a certain tolerance, reducing the effect of caffeine.

Smoking cigarettes speeds up the metabolism rate of caffeine, which explains why smokers drink a lot of coffee.

Among the genetic issues are mainly variations between individuals in the expression of caffeine-metabolizing enzymes, which can accelerate or decelerate its effects.

For example, in the liver, enzymes of the Cytochrome P450 family (CYPs) are among the main metabolizers of caffeine, and one of them that is very important for metabolizing caffeine, the CYP1A2 enzyme, can vary from person to person (1,6).

What are the pros and cons of drinking coffee for your sleep?

Coffee has the potential to offer some benefits, such as inducing relaxation and drowsiness, that may help some people fall asleep faster. 

In addition, some studies suggest that coffee consumption may be linked to a lower risk of certain sleep disorders, like sleep apnea and restless leg syndrome. 

However, coffee also has potential drawbacks. For instance, consuming coffee before bedtime can disrupt the natural sleep-wake cycle, making falling and staying asleep harder. 

Caffeine can reduce the amount and quality of deep, restorative sleep, leading to fatigue and impaired cognitive function during the day. Additionally, excessive coffee intake can cause other adverse health effects, such as increased heart rate, anxiety, and digestive problems.

It’s important to note that the effects of coffee can vary depending on factors such as the amount consumed, the time of consumption, and individual differences. Therefore, some of its effects remain controversial (1,6).

Conclusion

In this article, we answered the question, “Why does coffee make me sleepy instead of awake?” Furthermore, we discussed the relationship between caffeine and sleep, how this relationship is given according to the amount of caffeine consumed, if the effects of caffeine are the same for everyone and what are the pros and cons of drinking coffee for your sleep..

Citations

1. Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Med Rev. 2023 Jun 1;69:101764.

2. Reichert CF, Deboer T, Landolt HP. Adenosine, caffeine, and sleep–wake regulation: state of the science and perspectives. J Sleep Res. 2022;31(4):e13597.

3. O’Callaghan F, Muurlink O, Reid N. Effects of caffeine on sleep quality and daytime functioning. Risk Manag Healthc Policy. 2018 Dec 7;11:263–71.

4. Borrás S, Martínez-Solís I, Ríos JL. Medicinal Plants for Insomnia Related to Anxiety: An Updated Review. Planta Med. 2021.

5. Eskelinen MH, Kivipelto M. Caffeine as a protective factor in dementia and Alzheimer’s disease. J Alzheimers Dis. 2010;20 Suppl 1:S167-174. 

6. Parry D, Iqbal S, Harrap I, Oeppen RS, Brennan P. Caffeine: benefits and drawbacks for technical performance. Br J Oral Maxillofac Surg. 2023 Apr 1;61(3):198–201.

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