Written by Isabelle on May 20, 2020

How to use caffeine strategically

Whether you take it in the form of an espresso shot, a matcha latte, or a diet coke, many of us need caffeine to get us through the day. While caffeine is not the answer to fatigue and should not be overused, 80-90% of adults consume at least one caffeinated beverage a day. So why not incorporate some strategies that allow you to use caffeine in the most effective way possible?


This may be shameless self-promotion, but we truly believe that our new revolutionary App PeakAlert is the absolute best way to introduce some strategy into the way you use caffeine! The App uses your objective performance, sleep, caffeine consumption and other data to create a custom algorithm to support peak alertness whenever you need it. PeakAlert is uniquely able to allow users to train their own algorithm to achieve peak performance via personal advice on sleep and caffeine. It’s available for free on the Apple Store and the Google Play Store and we highly recommend you download it now.

Only consume it when you need it

As we rapidly develop a tolerance to caffeine, the more caffeine you consume during the day, the less of an effect it will have when you need it. If you limit your habitual caffeine consumption to only when you need it, for example, to promote alertness during a nightshift, it will have a greater alerting effect.

Time it like a biohacker

In the morning, your body naturally produces lots of cortisol, a hormone that helps you wake up. When cortisol is high, caffeine doesn’t do much for you (except for temporarily relieving your caffeine addiction symptoms). For most folks, cortisol is highest between 8 a.m. and 9 a.m., so for ideal morning energy, experiment with having that first cup of coffee at 9:30 a.m.

Combine caffeine with a nap

One slightly complicated way to take advantage of caffeine mechanics is to wait until you get tired, drink some caffeine, then immediately take a 15-minute nap. The caffeine takes a while to absorb into your bloodstream and reach the brain. During your light sleep, the brain clears out the adenosine. When you wake up, the receptors are clear, and the caffeine has just shown up. You’re fresh, recharged, and ready to go.

Be aware of your individual sensitivity

People who are sensitive to caffeine may find that one cup of coffee improves their alertness, while others need a couple of cups. If you are sensitive to caffeine you might not be able to consume caffeine after lunch if you want to have a good night’s sleep, while other people can drink coffee before bed and still fall asleep without a problem.

We highly encourage you to download the PeakAlert now to start training it and creating your custom algorithm. We would love your feedback on what you love about it and ways that we can improve, so please review us or feel free to contact us directly at fatigueapps@integratedsafety.com.au

Blog post written by Isabelle

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