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Energy

The Caffeine Crash

✓ Updated October 15, 2026
An empty mug and can in late-afternoon light

A "caffeine crash" is the drop in energy some people feel as caffeine wears off, especially after a large dose, a sugary energy drink, or too little sleep. Caffeine masks tiredness; it doesn't replace sleep.

Signs you've had too much caffeine (FDA)

Fast heart rate, palpitations, high blood pressure, insomnia or sleep disruption, anxiety, jitters, upset stomach, nausea, headache (FDA).

How to avoid the crash

  1. Smaller, spaced doses instead of one big one (e.g. 50–100 mg rather than 200+ mg).
  2. Skip the sugar. Choose sugar-free drinks.
  3. Stop caffeine well before bed. Poor sleep sets up tomorrow's crash. See our Sleep section.
  4. Cut back gradually if you're reducing intake. Withdrawal can be unpleasant (FDA).
  5. Stay under 400 mg/day total (healthy adults).