Sensitive to Caffeine? 10 Ways to Wake up Without Coffee
March 23, 2018
Jittery hands, a racing heart, trouble sleeping—does this sound familiar? You may have wondered why some of your friends can guzzle coffee like water, while you’re much more sensitive to its effects.
Everyone responds to caffeine differently, thanks in part to our genetics. When you’re caffeine sensitive, your body breaks down (or metabolizes) caffeine more slowly, which makes it stay in your system longer.
People who metabolize caffeine slowly may be more likely to feel its negative effects, like the tell-tale jitters. Beyond the immediate effects, there may be more serious ones too. Research has found that coffee drinkers who metabolize caffeine more slowly may be at higher risk for hypertension. So if you know you’re caffeine sensitive, it’s worth being mindful of how much you consume.
Since genes can play an important role, looking at your genetic data can help you understand your risk. A major gene involved is CYP1A2, which helps control how quickly our bodies metabolize caffeine. There is one CYP1A2 genotype that may predispose someone to be a “slow metabolizer,” whereas two other genotypes may make someone more likely to be a “fast metabolizer.”
It’s easy to find out your genotype: CYP1A2 is just one of the nutrition-related genes analyzed by the Habit Core kit.
If you know you’re sensitive to caffeine—but can’t imagine a morning without coffee—you may find it helpful to incorporate one of these habits into your morning routine.
Everyone responds to caffeine differently, thanks in part to our genetics. When you’re caffeine sensitive, your body breaks down (or metabolizes) caffeine more slowly, which makes it stay in your system longer.
People who metabolize caffeine slowly may be more likely to feel its negative effects, like the tell-tale jitters. Beyond the immediate effects, there may be more serious ones too. Research has found that coffee drinkers who metabolize caffeine more slowly may be at higher risk for hypertension. So if you know you’re caffeine sensitive, it’s worth being mindful of how much you consume.
How do you know if you’re caffeine sensitive?
Sometimes the signs are obvious (again, the jitters), and sometimes they’re not.Since genes can play an important role, looking at your genetic data can help you understand your risk. A major gene involved is CYP1A2, which helps control how quickly our bodies metabolize caffeine. There is one CYP1A2 genotype that may predispose someone to be a “slow metabolizer,” whereas two other genotypes may make someone more likely to be a “fast metabolizer.”
It’s easy to find out your genotype: CYP1A2 is just one of the nutrition-related genes analyzed by the Habit Core kit.
If you know you’re sensitive to caffeine—but can’t imagine a morning without coffee—you may find it helpful to incorporate one of these habits into your morning routine.
Our favorite ways to wake up without coffee
1. Turn on some tunes.
Make a morning playlist with songs that make you happy and energized. It’ll give you incentive to get up and start your day.2. Stretch it out.
A quick stretching session will get your blood flowing and may help you feel more alert. Try a yoga app like 5 Minute Yoga or Pocket Yoga and devote a few morning moments to an asana or two.3. Break the fast.
Food is the best source of energy, after all. Eat a balanced breakfast that includes several of the food groups recommended in your Habit nutrition plan. You may find it helpful to avoid overly sugary foods in the morning, so you can prevent a yawn-inducing blood sugar crash later.4. Have a tall glass.
Since you probably didn’t drink much (or any) water throughout the night, be sure to rehydrate yourself. Leave a large glass of water on your nightstand before you go to bed and drink it first thing in the morning.5. Get moving.
Early morning gym sessions aren’t for everyone, but you can still reap the energizing benefits of exercise with a 7-minute workout in your living room. To make it easier, go to bed in clothes you don’t mind exercising in.6. Feel the placebo effect.
Coffee isn’t just about caffeine—it’s a ritual. Try replacing it with another hot drink like caffeine-free herbal tea or hot water with lemon. To mimic the process of brewing coffee, make loose leaf tea with an old-school kettle.7. Splash some cold water.
Your warm and cozy duvet isn’t exactly pushing you out of bed in the morning, but once you’re up, cold exposure can help you feel more alert. Try ending your shower with a minute of cold water, or at least splash some cold water on your face.8. Go outside.
Exposure to sunlight may help you wake up, even if you’re just puttering around the yard for a bit (while you drink your tea, perhaps?).9. Freshen up the air.
Experiment with aromatherapy to see if you find a scent that puts some pep in your step. Our favorites include lemon, peppermint, and eucalyptus.10. Meditate.
Spend a few moments deep-breathing in a morning meditation. Use an app like Headspace to guide you. It’s one of the best ways to calm your mind before a busy day.
