Caffeine, Cortisol, and Jitters: When Your Energy Routine Starts Working Against You

Caffeine is the most-consumed stimulant in the world, valued because of the way it can make a person feel more alert and awake. It is effective, but only up to a certain point, because it does have side effects, such as jitters.

At Restore Patch, which specializes in natural, chemical-free wellness, it was inevitable that we would look at caffeine, both its benefits and drawbacks. Below, we explore the benefits of caffeine as well as its adverse effects, particularly those linking caffeine and anxiety.

Key Takeaways

• Caffeine can make you feel awake by blocking adenosine receptors that signal fatigue and the need for rest.

• Caffeine can cause jitters or exacerbate symptoms of anxiety. 

• Practice good caffeine habits to maximize its energy benefits and minimize jitters, or replace caffeine with the Restore Patch energy patches.

Does Caffeine Really Boost Energy? 

In a way, caffeine can make you feel more active and energetic, but it does not increase your body’s energy level. Instead, it prevents your body from signaling that it is tired.

Adenosine and Adenosine Receptors

As your body breaks down cellular energy molecules, it produces adenosine as a byproduct. This compound binds to adenosine receptors, which, in turn, activate specific physiological activities.

Some of these receptors, when triggered, signal the body to calm down, slow down, and rest. As the day progresses, more and more adenosine molecules bind to sleep-initiating and alertness-inhibiting receptors. The result is a stronger urge to sleep.

Caffeine and Adenosine Receptors

Caffeine makes you feel awake by countering the natural adenosine-binding process. Caffeine’s molecular structure is similar to adenosine, so it binds to empty adenosine receptors, where it does absolutely nothing but occupy space and prevent adenosine molecules from binding in their place.

Since adenosine receptors cannot receive adenosine, they remain dormant or untriggered. As such, they can’t signal your brain to slow down or feel tired, and you remain alert, awake, and seemingly full of energy.

Can Caffeine Cause Problems?

Yes, caffeine can cause problems.

First Problem: Caffeine Crash

Caffeine’s receptor-blocking activity is temporary. Once it wears off, the accumulated adenosine floods the newly vacated adenosine receptors, making you feel suddenly weary.

Second Problem: Jitters

Caffeine can make you feel jumpy, nervous, and anxious. The answer to the question, “why caffeine makes me jittery,” lies in the same mechanism that makes it effective as a pick-me-up.

1. Inhibiting calm and relaxation signals

By blocking adenosine receptors and keeping them inactive, caffeine prevents you from feeling tired and sleepy. However, the same blocking action also prevents receptors from signaling calm and relaxation.

This should not be too much of a problem for most people. However, if you’re overly sensitive to caffeine, caffeine can make you feel anxious or jittery instead of simply awake and energetic.

Likewise, if you’re already feeling anxious or have an anxiety disorder, avoid caffeine. Caffeine and anxiety do not go well together, as caffeine can make you feel more anxious than you already are or exacerbate your symptoms.

2. Indirectly inducing the body’s stress response

Caffeine and cortisol production are linked. By preventing the activation of adenosine receptors, caffeine enables an increase in cortisol production. This mimics the body’s typical fight-or-flight (stress) response. While it helps you feel more alert, it can elevate your heart rate and blood pressure.

On the one hand, caffeine helps you stay awake. On the other hand, caffeine prevents relaxation and induces stress.

Third Problem: Poor Sleep Quality

Caffeine can lead to poor sleep quality (although how caffeine affects sleep depends on factors such as quantity and timing). Caffeine blocks adenosine receptors from signaling sleep, so while caffeine is active, it can inhibit sleep. If you take caffeine too late in the day, it will disrupt your circadian rhythm.

Energy Routine Mistakes and How to Avoid Them 

It’s easy to commit the following caffeine-related energy routine mistakes:

• Too much caffeine intake. The U.S. Food & Drug Administration recommends limiting daily caffeine intake to 400 milligrams. This is the equivalent of about two to three 12-ounce cups of coffee.

• Not being mindful of caffeine sources. Caffeine naturally occurs in coffee, tea, and chocolate. It’s typically added to cola, energy drinks, and supplements. If you consume all these, it’s easy to go beyond the recommended caffeine intake limit.

• Drinking coffee upon waking up in the morning. Your cortisol levels start slowly climbing before daybreak to reach baseline by early morning, then surge by around 60% approximately 30-45 minutes after you wake up. Drinking coffee upon waking up will lead to an unnecessary spike in cortisol.

• Caffeine intake too late in the afternoon. Caffeine takes several hours to wear off. Taking it too late in the afternoon potentially means being too alert to sleep (or sleep well).  

Avoid these mistakes by:

• Limiting your caffeine intake by taking smaller coffee sizes or drinking fewer cups of coffee

• Avoiding other caffeine/caffeinated products if you already drink two to three 12-ounce cups of coffee per day

• Waiting around three hours after waking up before drinking your first cup of coffee

• Avoiding coffee and other caffeine products at least six hours before your bedtime

Replace Caffeine

Caffeine and anxiety go together. The same mechanism that makes you feel awake is the same mechanism that blocks relaxation and calm. If you’re particularly sensitive to caffeine-induced jitters, avoid caffeine altogether and replace it with other options, like the Restore Patch energy patches and clarity-focus patches.

Our wellness patches are made of nothing but medical-grade adhesive and a thin copper foil. They contain no caffeine, medication, or other chemicals. All they have is an electrical signal or biofrequency that interacts with your body’s bioelectrical system upon patch application.

Our energy patches will help you fight fatigue so you can stay awake and active throughout the day.

The clarity-focus patches will help keep you sharp and focused for better concentration and productivity. 

By wearing an energy patch and a clarity-focus patch together, you can stay active and focused throughout the day, even without caffeine.

Pro tip: Add an anxiety-relief patch to your daytime patch stack to avoid feeling overwhelmed even during the busiest days.

Note: You can wear all three patches together, but note that the energy patch is for daytime use only. Remove it before bedtime, but set it aside because you can use it for two more days. The clarity-focus patch and anxiety relief patch can be worn continuously for 72 hours, even with our sleep support patch.

Frequently Asked Questions

Can caffeine increase anxiety?

Yes, caffeine can increase anxiety, especially in people who are sensitive to stimulants or who already experience anxious feelings. Caffeine and anxiety are linked because caffeine blocks adenosine receptors that would normally signal your body to relax. Thus, the same mechanism that keeps you awake can also leave you feeling wired or on edge.

Does caffeine affect cortisol?

Yes, caffeine can raise cortisol levels. Caffeine and cortisol are connected because caffeine indirectly triggers the same fight-or-flight response your body uses when it’s under pressure. Therefore, it is not recommended to drink coffee right after waking up; at this time, cortisol levels naturally surge to prepare the body for the day ahead.

Why do I feel jittery after coffee?

You feel jittery after coffee because caffeine blocks adenosine receptors that are responsible for signaling calm and relaxation. With those receptors inactive, your nervous system stays in a heightened, alert state, which can manifest as jumpiness, a racing heart rate, or restlessness, especially if you’re sensitive to caffeine or have had more than your usual intake.

Can caffeine make sleep worse?

Yes, caffeine can make sleep worse. Because caffeine blocks the adenosine receptors that gradually build your natural urge to sleep, caffeine can delay when you start feeling tired and reduce overall sleep quality, especially if taken within six hours of bedtime. If you find it hard to fall asleep, try the Restore Patch sleep support patches.

How can I improve energy without overdoing caffeine? 

You can improve energy without overdoing caffeine by fixing your caffeine habits, such as keeping your caffeine intake within acceptable limits (400 mg), being intentional with your caffeine sources, and properly timing your caffeine intake. You can also replace caffeine with a caffeine-free, drug-free, and chemical-free alternative: the Restore Patch energy patches.

Better Than Caffeine

Caffeine can help you stay active throughout the day, but it comes at a price: the jitters. Indeed, caffeine and anxiety tend to go together. If you don’t like the anxiety that comes with your caffeine fix, consider replacing caffeine and caffeine products with caffeine-free alternatives, like our energy patches.

Visit  Restore Patch and shop our range of wellness patches, including our energy patches.