Why Does Coffee Make Me Tired? ADHD, Caffeine, And Energy Levels

One of the primary symptoms of attention-deficit/hyperactivity disorder (ADHD) is inattentiveness. Those living with this disorder may struggle to follow through on tasks, get started on tasks, or get distracted easily by stimuli like outside noises or even internal thoughts.

Living with ADHD can be challenging, so some people with the condition cope with their symptoms by drinking coffee or other caffeinated beverages in an attempt to focus and reduce hyperactivity. Caffeine may affect individuals with ADHD differently than those without ADHD, such as causing them to feel more relaxed as opposed to more activated. Caffeine works this way for some, but understanding how caffeine works on the ADHD brain can help individuals make a wise decision on how much or how often to use this strategy.

To understand this coping mechanism, it may be beneficial to look at the connections between caffeine intake and ADHD symptoms. A therapist who specializes in ADHD may also be able to help you understand how caffeine and other substances might influence symptoms.

What is attention-deficit/hyperactivity disorder (ADHD)?

Attention-deficit/hyperactivity disorder impacts the lives of both children and adults. It is a neurodevelopmental disorder and a form of neurodivergence. Some may believe that there are only children with ADHD. However, adult ADHD is fairly common.

Diagnostic rates and typical treatments

According to the American Psychiatric Association’s Diagnostic and Statistical Manual, Fifth Edition (DSM-5)—which is used to diagnose psychiatric disorders—people with ADHD demonstrate a persistent pattern of inattentive or hyperactive and impulsive behavior. Some estimate suggest that around 4.4% of American adults have ADHD, but there may be some that go undiagnosed.

ADHD is a lifelong condition, so it cannot be cured. However, it is possible to treat ADHD—sometimes, treatment can help children and teens manage their symptoms so effectively that they no longer meet the criteria as adults. Those with symptoms that do persist can and often do still find a very healthy balance that works for them.

ADHD is commonly treated with a combination of behavioral therapy and ADHD medications like stimulants. Work or school accommodations and lifestyle changes may also be helpful. But you typically need a diagnosis in order to seek more formalized ADHD treatments. In some cases, those who don’t have a diagnosis—or who may not be able to get treatment options even with their diagnosis—may use caffeine to try to manage symptoms.

*Medication is prescribed only when clinically appropriate and is not guaranteed. Pricing, availability, insurance coverage, and copays vary by plan, location, and provider availability are not guaranteed.

Caffeine, ADHD, and possible interactions

Caffeine can affect one’s dopamine signaling. Dopamine is a naturally occurring chemical in the brain that plays a role in feelings of reward and desire. Some ADHD medications also work by increasing dopamine. Because both caffeine and some ADHD medications affect brain signaling involved in attention and alertness, some people wonder whether caffeine might help—but its effects are less predictable. What quantities work best and whether it is helpful overall seems to vary by individual.

Here are some possible reasons why coffee might make individuals with ADHD feel tired:

• Potential calming effect: While caffeine has stimulating effects that cause the neurotypical brain to feel awake, it may actually calm hyperactivity in people with ADHD and improve concentration and cognitive function for a time, but lead to a sense of relaxation or tiredness instead of a stimulant boost.
• Brain chemistry differences: Caffeine can impact dopamine levels as well as other neurotransmitters, but for some with ADHD, caffeine may not feel energizing and may instead be followed by fatigue or reduced mental clarity.
• Overstimulation: If you consume too much caffeine, it may overstimulate the nervous system, leading to a “crash” or exhaustion after the initial energy spike.
• Sleep disruption: Caffeine can cause insomnia or reduce sleep quality, and the accumulated sleep debt may manifest as tiredness during the day.

If you're struggling with these effects, it might be beneficial to consult a healthcare professional for guidance on managing ADHD symptoms and caffeine intake.

Potential benefits of caffeine for ADHD symptoms

Caffeine may have potential as a part of ADHD treatment in the future. Animal models and human studies involving caffeine use have explored “net benefits of caffine, but findings are mixed. Potential benefits on ADHD-related symptoms include improved focus, improved cognitive function (including a reduction in brain fog), better impulse control, and an increase in overall well-being. However, keep in mind that for some, caffeine can make ADHD symptoms worse.

Both caffeine and medication can impact your ADHD symptoms, so seek medical advice from your doctor about how caffeine may interact with you before trying it, especially if you are already taking ADHD medications or supplements for your condition. They can help you factor in important considerations such as your body weight, measurements like blood pressure, prescription medication dosages, and specific symptoms to determine how much—if any—caffeine is appropriate for you to consume.

Potential side effects of caffeine

Although some people with ADHD may focus better using caffeine as a long-term treatment option, others report becoming sleepy or struggling to complete tasks when using low quantities of it.

Why caffeine can make people with ADHD feel sleepy

Unlike stimulants that are prescribed by a doctor, caffeine levels used as a coping mechanism are not regulated. Caffeine does not actually provide energy; it works by blocking adenosine receptors. When caffeine wears off, adenosine can act more strongly again, which may contribute to a crash in alertness

In addition, when caffeine is overused, it can create a vicious cycle. Even with the potential “opposite reaction” of coffee on people with ADHD, in which it promotes sleep or relaxation, it can cause poor sleep or sleep disturbances rather than restful sleep. Then, as time goes on, the person may use more caffeine to get the same effects, all the while causing poor sleep patterns.

Several side effects are also associated with drinking too much caffeine. Even moderate daily caffeine consumption can be problematic for some individuals. Symptoms of consuming excessive caffeine include:

• Rapid heartbeat
• Increased anxiety and blood pressure
• Insomnia
• Irritability
• Gastrointestinal distress

When you drink a significant number of caffeinated beverages over a long period of time, you may also risk caffeine dependence, and headaches, or other withdrawal symptoms when you don’t consume caffeine. Though caffeine’s effect may not be as strong as ADHD medications, some people still consider the benefits to outweigh these risks.

Can children with attention-deficit/hyperactivity disorder have caffeine?

It is generally best to avoid using caffeine as a treatment strategy for children with ADHD unless a healthcare professional advises otherwise. Because children may be more sensitive to caffeine’s effects on sleep, anxiety, and developing habits, it is generally not recommended as a substitute for ADHD treatment

Do your best to help your child avoid caffeine. Although caffeine may calm hyperactivity in some individuals, it can come with side effects like severe insomnia and anxiety. Too much caffeine could change your child’s sleep patterns and make staying awake during the day more difficult.

Work with your child’s doctor to develop a healthy treatment plan. This plan may involve medication, therapy, or a combination of behavioral health services. Some children may be recommended nonstimulant ADHD medications if other approaches are not effective or are otherwise not recommended for their case.

Why does caffeine make me tired?

Some people with ADHD get tired when they drink caffeine. In those with this disorder, caffeine’s effects on the nervous system may be different and act as a deterrent to brain hyperactivity. In these cases, the individual may experience a slowdown of thoughts and urges, which can appear as exhaustion. In addition, if caffeine causes insomnia for you, the insomnia may lead to a lack of quality sleep, which may increase your exhaustion and contribute to issues with working memory. Lowering your caffeine consumption through drinking alternative beverages with lower caffeine content may help you avoid the side effects of caffeine drinks.

Caffeine, ADHD, and sleep deprivation

Sleep deprivation due to caffeine consumption is common. Caffeinated drinks are popular; some people may consume more than recommended or drink caffeine throughout the day. If you drink a lot of caffeine, you may achieve a short-term energy boost but have a “caffeine crash” later in the day, experiencing exhaustion several hours after your last consumption. To avoid these impacts, people with ADHD can try moderate amount of caffeine in the morning, drink decaffeinated coffee in the late afternoon, though recommended cut off times can vary by person.

Caffeine tolerance, sensitivity, and the ADHD brain

Even in the unique brain of someone with ADHD, how the body responds to caffeine content can vary widely, so it is important to pay attention to your caffeine intake. Self-medicating with something as innocuous-seeming as coffee can quickly get out of hand. If you find yourself unable to function without large amounts of caffeine, consider speaking to your doctor or a mental health professional about treatment options that may help and can be more closely monitored.

Are other stimulants effective for ADHD symptoms?

If caffeine doesn’t help you or you want to try a different form of treatment for ADHD, you might consider talking to your doctor about treatment options that may be appropriate for your needs. You can also talk to your doctor about nonpharmaceutical treatment methods like supplements. However, note that these holistic treatments may not be evidence-backed or federally regulated.

Discuss treatment plans with a medical professional

It may be tempting to seek medication from alternative sources, but it is generally safest to use medication only under the guidance of a licensed medical provider. Your physician can help determine whether a medication is appropriate for you, how it should be taken, and whether alternatives may be worth considering if it is not effective or is not recommended.

Follow your doctor’s treatment plan. If your doctor thinks a particular medication is working, work with them to report your symptoms and concerns. Ask questions if you’re thinking of trying a new medication or supplement on top of any they have prescribed, and try to work with a team of doctors if needed.

Even if you have taken medication in the past, you might not have found the proper medication for you. It can take time to determine the most suitable treatment. Some medications may work well for others and not offer you relief. In addition, different doses may garner different effects.

Lifestyle alternatives and complementary ADHD management

A number of alternative therapies and alternative methods, such as lifestyle changes, have been found effective for ADHD management. Some of these include:

• Eating a nutrient-dense and balanced diet
• ADHD coaching
• Time management tools
• Regular exercise
• Mindfulness practices such as deep breathing, meditation, and journaling
• Practice good sleep hygiene

Working with someone who understands ADHD can lead to improved mood and better well-being. In-person or online therapists or ADHD coaches like those working with BetterHelp can help you create change, with or without coffee.

Morning coffee and daily habits

If you truly enjoy coffee, feel like caffeine’s influence helps you manage symptoms, and your body responds well to its effects, then there is no major issue with using it in moderation. Simply make morning coffee one of several rituals to help you through the day. In addition to enjoying the effects of caffeine, also hydrate with water, eat nutritionally-dense foods, move your body, practice mindfulness to manage stress, and if necessary, work with a therapist or coach to learn and utilize ADHD supportive strategies.

Therapy can help

Therapy is often effective in helping clients manage ADHD and ADHD-like symptoms. Mental health therapists are trained in behavioral techniques that can be helpful alongside or instead of medication. These techniques are often designed to increase productivity, focus, and motivation in those with the condition.

A therapist can also help clients change behaviors that may exacerbate ADHD symptoms. Talk therapy or cognitive behavioral therapy (CBT) sessions target unwanted beliefs or thought patterns to change behaviors. If you don’t like a talk therapy approach, you might be able to partake in an alternative supportive options like art or music therapy, which is more interactive.

Alternative therapeutic options

Some clients may avoid ADHD therapy because it doesn’t fit their schedule, isn’t affordable, or doesn’t accommodate their needs. In these cases, online therapy through a platform may be a good option. Through an online platform, clients can speak to a licensed therapist from home.

Online therapy

In addition to convenience, online therapy platforms allow clients to schedule appointments at times when they may have more focus on the session. In addition, you can send thoughts to your therapist throughout the week, which may be helpful for people living with ADHD who might tend to forget important snippets of information.

Online therapy is effective in helping many clients manage ADHD symptoms. In one systematic review and meta-analysis of six randomized controlled trials, online therapeutic interventions were more effective than delayed care when placed on a long wait list.