Like everyone else who makes the mistake of not stopping at a cup or two of coffee, I have learned the hard way.
Hello Coffee lover, I know it feels good to know that you have not been the only one with the sweaty palms, restless, anxious, and nervous experience. It is a feeling we have in common when we take more caffeine than our bodies can hold.
Do not make the mistake of comparing yourself to Billy or Jean; everyone’s body metabolism, as well as physiology, differs. So if Billy can down five or more cups and still feel good, it does not mean you should follow suit.
This article aims at giving you a general overview of caffeine, its effects on the body with a primary focus on jittering, how to avoid it, and finally, how to get rid of it.
But first and foremost, what are coffee jitters?
Coffee jitters refer to a sensation of feeling an energy rush that crashes suddenly, thereby causing feelings of unsettledness and difficulties in concentration. To everything that happens, there is a cause for it. Here is that of coffee jitters:
Cause of coffee jitters
Caffeine is the primary cause of coffee jitters. Caffeine can induce a lot of effects, including increased heart rate and blood pressure, as it disrupts the human circulatory system. It is also worth noting that coffee has some unique qualities that cause the body to react to caffeine much more strongly. Additionally, you may be adding sugar and sweeteners to your coffee, which can cause jitters.
Do you get the jitters when you drink coffee? Are you confused as to ascertaining what symptoms arise from too much coffee intake? If yes, then this piece is for you.
Symptoms of caffeine overdose
You might be thinking that jitters are probably the only effect of caffeine overdose. I am here to tell you that there are other effects that this substance has on the body, some of which are:
- General irritation
- Difficulties focusing
- Cardiac arrest
There are many others asides from these, but these are the most prevalent.
Wondering how to get rid of the jitters this overdose could cause? Well, read on.
How to Get Rid Of Coffee Jitters
As soon as you start feeling jittery, stop drinking coffee.
Consuming additional coffee after feeling the jitters would only exacerbate the symptoms and make them stay longer. Put down the coffee and replace it with some water, at least until you feel better.
Caffeine is present in a variety of foods, not just coffee. Caffeine is present in chocolate and several migraine medicines. Check to see if you are getting more caffeine from non-coffee sources than you believe.
Exercise appears to be the solution to a variety of issues, including coffee jitters. While it may sound corny, exercise can help reduce stress and stimulant effects by simply burning off surplus energy. When opposed to being sedentary, even walking or modest hiking can aid. Therefore intense cardio exercises are not required.
Daily movement and exercise aren’t just necessary for a healthy lifestyle; they can also help you get rid of anxiety and coffee jitters. Exercise can also help you cut down on coffee naturally by increasing your energy levels, making it less likely that you would go for that additional cup. If exercise does not seem to be helping, try something less strenuous like yoga.
Put on some soothing music.
Music can help you:
- Reduce stress.
- Settle into a deeper, higher-quality sleep state.
- Reduce nighttime disturbances and sleep interruptions.
- Reduce depressed symptoms.
- Nod off faster.
It’s a simple way to counteract the stimulating effects of coffee in your system.
Avoid anything with words or lyrics if you’re attempting to make a peaceful playlist to relax your mind.
It can keep the language-processing area of your brain active, which isn’t what is needed when trying to relax your mind.
Consider taking a magnesium supplement.
Consider taking a magnesium supplement to help prevent coffee jitters if you consume a lot of coffee every day. According to a recent study, coffee might impair the ability of the intestine to absorb magnesium, resulting in a deficit. Coffee, weirdly enough, includes a small amount of magnesium but not enough to provide health benefits.
Magnesium is an essential component for the functioning of our muscles, bones, blood, and nerves. Our bodies, right down to the cellular level, must function as they should. Because coffee may interact with this vital mineral, taking a supplement may be advantageous to your general health.
Taking a moment to relax and realign your thoughts could help alleviate the jitters’ uneasiness and difficulties concentrating. Stop what you’re doing and focus on taking 30-60 seconds of deep, even breaths in and out.
Stretching and meditation can also assist with this. If you enjoy yoga, get up and do a few quick poses, focusing on those that open up and relax your neck, shoulders, and upper back muscles.
Keep in mind that this would not necessarily alleviate all of the physical symptoms of the jitters, such as trembling hands or profuse sweating. It will lower your heart rate and overall stress levels in your body, making it easier to push through the jitters until they pass.
Consumption of citrus fruits and juices
Vitamin C is present in citrus fruits, but much of it is lost when we urinate since vitamin C is a component of urine. Vitamin C could be replenished by eating oranges, grapefruit, Kiwi fruit, and strawberries.
The acidity of coffee lowers the pH of your blood, forcing your body to borrow calcium and magnesium from your bones and muscles to restore equilibrium (this could cause osteoporosis because it will continually reduce the bone mass). You might feel less depleted if you eat some nuts or beans to increase the mineral content in your body.
Take few deep breaths.
There is a recommended breathing technique called the 4-7-8 breathing technique, and this is how it goes:
- Inhale deeply and then exhale slowly through your nose, generating a whoosh sound.
- Take a 4-second inhalation through your nose.
- Take a deep breath and hold it for 7 seconds.
- Make a whoosh sound by exhaling through your mouth for 8 seconds.
The whoosh sounds are not necessary; they only assist you in obtaining the proper force.
This technique causes your mind and body to focus on breathing, which diverts your attention away from any other problems or concerns you may have.
It can also calm a speeding heart and alleviate anxiety. Not only will this distract you from the coffee you drank a few hours ago, but it will also reduce the physical effects. Also, if you’ve got the coffee jitters and do not have access to a window, sit outside for some fresh air.
When you’re feeling worried or jittery, nothing beats getting some fresh air. If you can’t get away for a few minutes, eat your lunch outside to help you unwind.
Being in a stifling atmosphere can be taxing on the lungs, which is made worse by coffee’s caffeine.
If you cannot get outside, consider moving to a quieter place and practicing calm breathing. Breathing exercises can aid with anxiety and anxiousness, although they are not as relaxing as fresh air. There are hundreds of meditation and breathing control technique apps available that could help you calm down your coffee jitters.
Take a nap.
We all know that one of the effects of coffee intake is sleeplessness. Most people even only turn to coffee when they need to get rid of sleep. So, how can you sleep with a large quantity of caffeine in your body system, along with the jitters and other physical effects?
Use essential oils.
Inhalation of essential oils like primrose oil or some drops of magnesium oil helps to ease out the overworked brain.
Corpse sleeping position.
Here, try lying on your back with both arms by the side and legs spread shoulder-width apart. Take deep breaths, and you would be dosing off sooner than you envisaged.
Run a warm bath.
Have a warm bath and enter a less warm room. It causes an evaporating effect on your skin and cools down the body temperature. A lot of studies have shown that we tend to sleep better in an environment that is cool. Naps are the best, and honestly, resting could help lower your heart rate, counteracting the effects of caffeine, even if it seems counterintuitive.
Caffeine does not singlehandedly produce jitters. The brewing process, your physiology, and the chemical structure of the caffeine all play a significant role in the results.
Now we have established ways to get rid of coffee jitters, let us look at ways to avoid the jittery feeling.
Coffee Tricks That Won’t Make You Jittery.
The advantages of coffee intake are numerous: It contains several antioxidants, reduces depression and stress, and lowers disease risk.
However, many people do not know how to drink coffee properly, and as a result, they are frequently sleep-deprived or jittery. What can you do to improve the efficiency of your morning (or afternoon) coffee? Here are some helpful hints.
Only if you drink too much coffee might you become dehydrated. Dehydration headaches occur when people who consume coffee in the morning forget to stay hydrated and balance their coffee and water intake.
Drinking iced coffee with ice cubes is a terrific technique to dilute your drink and get some water out of it once the coffee has been drunk. If you’re drinking hot coffee, drink two cups of water for every one cup of coffee to stay hydrated and help your body absorb the caffeine more effectively.
Introduce additives to your coffee.
Coconut milk and sugar, agave nectar, cashew, maple syrup, almond, and soy milk are all great options for adding to your coffee. Vegan products generally outperform dairy-based alternatives, according to science.
Consume in moderation.
Caffeine is a stimulant that helps you stay awake and aware by speeding up your central nervous system. A daily caffeine intake of 250 mg, or two cups, is considered moderate. Many individuals overdo it, resulting in a spike in adrenaline, jitters, and a fight-or-flight response.
Make sure you drink just enough to wake you up, and instead of drinking it all at once, drink half of what you would normally drink in the morning and store the remainder for the afternoon to give your body more time to metabolize it.
Grab a bite to eat.
If you drink coffee on an empty stomach, it will acidify your stomach, and balancing it with food will give you unwired energy that will lead to a collapse later.
A piece of fruit, such as a banana or grapefruit, can provide you with the fructose you need, while also balancing the pH in your stomach. Oatmeal latte meal can give you a caffeine fix as well as a substantial breakfast.
Don’t forget to drink tea.
Tea is a fantastic alternative to coffee because it contains less caffeine and has a different effect on the body. Because of its high polyphenol content, switching up your routine and trying tea can help you sustain more energy.
Tea lowers the risk of cardiovascular disease, cancer, and high blood pressure, so it’s worth a try.
To help your body stay nourished so you can be the best version of yourself, balance your coffee with food and water, as well as other sources of caffeine. Some of the teas you could try include:
Green tea has a significant quantity of caffeine but does not cause jitteriness. It has a calming effect and promotes brain health.
According to Dr. Branca Maria Silva at the 10th World Congress on Polyphenol application, “green tea is prepared from mature tea leaves.”
Green tea has numerous health advantages. It kills H. pylori, improves weight loss, cleanses the liver, and fights cancer. It’s also high in polyphenols, which help the biome grow and thrive.
Green tea is the best alternative to coffee and has numerous health benefits.
In Argentina, mate is extremely popular. You can consume it throughout the day. It’s caffeinated, yet it doesn’t make you jittery. Mate is usually eaten loose leaf with a tea straw, but it is also available in teabags.
This anti-inflammatory tea originates in China and is known as red tea. It is essentially a black tea that has undergone fermentation. It is well-known for assisting in weight loss, but it is also beneficial for detoxing the body and inhibiting the creation and storage of fatty acids.
Pu’er’s high antioxidant content and capacity to fight free radicals help prevent cancer, improve heart health, and increase immunity. It also contains GABA (Gamma-Aminobutyric acid), which boosts melatonin production and allows you to sleep better at night.
Chai and black tea
Candida and yeast are combated by black tea, mainly when anti-microbial chai spices like cinnamon, clove, and ginger are present in the tea. Due to its qualities, chai is a perfect option for curbing sugar cravings.
Coffee, like so many other things, is best consumed in moderation. If you need a cup of coffee to get going in the morning, you’re probably not getting enough sleep which, strangely, is something that drinking too much coffee can induce, especially if you consume it late in the day.
You shouldn’t just try to get rid of the jitters without considering why they started in the first place. A few changes to your daily routine will help you feel better all day, allowing you to drink your coffee while remaining jitter-free.