A cup of coffee in the morning is non-negotiable for many of us. While some of us might be okay with one cup to get us going, others might require a few more. Regardless of how much you drink, if you’re a regular coffee drinker, you probably suffer from the post-caffeine crash, too.

Although coffee can initially make us feel more awake and alert, it can also be followed by fatigue. That’s because the caffeine in coffee blocks the adenosine receptors in our brain, which is a neurotransmitter responsible for making us feel more relaxed and sleepy. So when we drink coffee, we’re essentially delaying the feeling of tiredness that we often experience first thing in the morning. Once the caffeine wears off, however, the adenosine that’s built up suddenly sets it, leaving us feeling fatigued. As coffee is a stimulant, it can also keep us up for longer, so it’s best to avoid drinking it too late in the day, but this is also when the effects start to wear off.

It can take our bodies anywhere from four to six hours to process caffeine, meaning this feeling of fatigue often hits us in the afternoons.

Other symptoms can include difficulty concentrating, headaches, and a drop in blood sugar, which can lead to dizziness and even feeling irritable, as caffeine also increases dopamine levels.

Symptoms can differ depending on the individual and your caffeine tolerance, but if you find that you’re experiencing any of these, it’s likely the effects of your morning coffee starting to wear off.

Fortunately, there’s a few steps you can take to minimise this crash. Matthew Kelly, founder of beverage company Spacegoods, has shared a few tips that can help you avoid feeling drowsy, irritable and struggling to concentrate come the afternoon.

1. Pair caffeine intake with food

It’s often recommended to wait a few hours after waking up to have coffee, especially as drinking coffee on an empty stomach can cause blood sugar to spike, leaving you feeling fatigued later in the day. Drinking coffee with a meal can instead “help stabilise your blood sugar levels” and is often enjoyed best after eating.

2. Stay hydrated

Caffeine is a mild diuretic, which can leave you feeling more dehydrated than usual. Mathew advises drinking water or electrolytes alongside coffee to help "replenish fluids lost through consuming caffeine” and reduce an afternoon slumper.

3. Prioritise sleep

A bad night’s sleep can leave you feeling fatigued, and even dependent on caffeine. Making sure you’re getting enough sleep, and a good quality of sleep by aiming for a recommended seven hours and avoiding screens before bed, can mean you need less coffee in the day, and “less likely to experience a crash”.

4. Coffee alternatives

There are plenty of drinks now available that provide a boost of energy with less caffeine, meaning you’re less likely to experience an intense post-coffee crash. Matcha, green tea and mushroom coffee are increasingly popular alternatives.

Although different in taste, matcha and green tea both come from the camellia sinensis plant, and provide a more gentle energy boost. Combining mushrooms like lion’s mane, chaga and coryceps with regular coffee, mushroom coffee is also a less intense dose of caffeine that can provide energy throughout the day.

5. Energy-boosting foods

If you don’t want to try alternative drinks or simply want to give up caffeine entirely, Matthew advises you to “consider bringing in energy-boosting foods into your diet”. Foods like bananas, oranges, almonds, and oats all have “energy-boosting benefits,” meaning you don’t have to rely on caffeine as much, especially if you add it to your breakfast.