Are You Drinking Too Much Caffeine?

For so many of us, that first sip of coffee in the morning can feel like a hug in a mug, a comforting ritual many of us go to to help us switch on, focus, and get going into our day. But if you’ve been finding yourself jittery, anxious, wired-but-tired, or crashing by mid-afternoon… it might be a time to pause and ask yourself, what is my body trying to tell me?

Often when we have these symptoms after consuming caffeine, it can be our body saying “this is too much for me” and trying to bring our attention to the fact that our nervous system is already running on overdrive and needs slowing down, not more stimulation!

As a somatic psychotherapist, I often see how our daily habits, even well-loved ones like a morning coffee, can quietly & silently impact our nervous system in ways we might not even realise. So let’s explore together how much caffeine is considered healthy, the signs your system might be overloaded, and how to swap stimulants for steadier, more body-loving energy.

 

How Much Caffeine Is “Too Much”?

Health guidelines suggest most healthy adults can safely have up to 400mg of caffeine per day (about four cups of coffee). But here’s the thing: we’re not all the same! Our bodies metabolise caffeine differently based on our stress levels, hormones, gender and even the capacity of our nervous system. Also, when we’re already running on adrenaline or cortisol (in a fight-&-flight nervous system state), adding caffeine is like pressing the accelerator when the engine is already revving high. So sometimes, it’s not just about the amount of caffeine, it’s about how it feels in your body. If caffeine makes you feel more wired than well, it might be time to listen to that inner cue to reduce the caffeine. 

So, How Much Are You Actually Having?

Caffeine hides in more places than we think. It can add up quickly, especially when you’re sipping or eating on multiple small hits across the day. Below are the most common sources of caffeine we consume:

It can be helpful to gently check in with yourself after having caffeine, noticing how your body feels, and keeping track of how much you’re having across the day. This awareness can help you spot any patterns or symptoms that arise after consuming it, offering valuable insight into whether your body might benefit from cutting back!

 

Signs Your System Might Be Overstimulated

Caffeine works by stimulating your central nervous system, it blocks adenosine (the chemical that tells your body it’s tired) and triggers the release of stress hormones like cortisol and adrenaline.

In small amounts, this can feel like a lovely burst of energy and focus. But when your system is already carrying stress, or you’re having caffeine often, it can easily tip your body out of balance and into a heightened state of alert. 

Some gentle cues your body might give when it’s had too much include:

• Jitters, restlessness or shakiness
• Racing heart or heart palpitations
• Anxiety or irritability
• Trouble falling or staying asleep
• Mid-afternoon energy crashes
• Digestive discomfort or loss of appetite
• Fatigue & brain fog 

For some people even one shot of coffee can bring on these symptoms. This is why it’s so important to check in with yourself and explore what your personal threshold for caffeine might be, and if it feels too much, it could be a gentle invitation to experiment with other warm, nourishing drinks that support your body instead of overstimulating it!

How It Impacts Your Nervous System & Hormones

Caffeine can trigger our stress response especially when over consumed, releasing adrenaline and cortisol, the same hormones that flood your body when it thinks you’re in danger. While this can feel helpful short term to give you this energy boost, long-term overstimulation can:

• Keep your system stuck in a heightened state of alert
• Disrupt your natural circadian rhythm and sleep quality
• Elevate cortisol, which can throw off your sex hormones, thyroid, and blood sugar
• Create cycles of dependence and depletion, where your baseline energy dips lower over time

This is why so many of us end up feeling tired, anxious, or flat even though we’re constantly reaching for energy. From a nervous system lens, these are signs your body has shifted into fight-or-flight mode, trying to keep up with the stimulation. Over time, that constant “on” state can lead to cycles of crashing, burnout, feeling wired and tired.

 

 

A Softer Way to Start Your Day

Here’s the beautiful news: cutting back on caffeine doesn’t mean giving up the comfort of your morning ritual! You can still enjoy that ritual of holding a warm mug in your hands, breathing in the aroma, and easing into the day, it just doesn’t always have to come only as coffee or as a caffeine hit…

There are so many nourishing alternatives we can lean into like Nu Harvest’s newest product, AM Functional Chai Latte Blend. A beautiful option for your morning ritual if you still want a little boost, but without overstimulating your nervous system.

This soul-warming blend brings together:

• Green tea & Siberian ginseng - for gentle, steady energy without the crash
  
• Vitamin B12 & iron - to nourish your brain, mood, and energy metabolism
  
• Gut-loving fibre - to support stable energy and digestion
  
• Cinnamon & grounding spices - offering comfort and warmth to start your day gently

Some beautiful alternatives to coffee include a warm or iced matcha latte, or herbal teas like dandelion tea (which has a rich, coffee-like flavour without the caffeine!). If you’re looking for a gentler pick-me-up, you could try the Nu Harvest Matcha Latte, it comes in strawberry or vanilla (my personal fave!) and offers a softer, steadier dose of caffeine.

And also if you want to round out your day with softness, Nu Harvest has also created a new PM blend, Choc Mint Moon Mylk: a dreamy, caffeine-free nightcap to soothe your system and help you unwind before bed.

 

So together, they’re the perfect pair for supporting your body’s natural rhythm, calm energy by day, deep rest by night.

Caffeine can absolutely be part of a balanced life, but it doesn’t have to be your only source of fuel in the morning. This can be a beautiful opportunity to listen to your body and notice if it might be asking for less stimulation and more steady nourishment. If it feels right, try experimenting with gentler alternatives like the AM Functional Chai Latte, which is caffeine-free and enriched with adaptogens to support calm, sustained energy without pushing your nervous system into overdrive.

Ready to swap the jitters for grounded, steady energy? Treat yourself to Nu Harvest’s new Functional Chai Latte. Use my code SOPHIAP at checkout for 15% off your order.