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Did you know that Americans are consuming coffee on a daily basis nearly 40% more than they did 20 years ago? Might it be the notorious Starbucks Java Chip Frappuccino, Cinnamon Caramel Cream Cold Brew, Iced Brown Sugar Shaken Espresso, or just a plain old black coffee, the National Coffee Association reports a daily consumption increase of 37% in the United States.

So, what’s going on here? Our readily available coffee shops at every corner and welcoming drive-through ads make these specialty drinks too easy to get our hands on, while digital marketing trends on social media have taken advertising to a new level. So when the 2pm caffeine calls you, there’s no problem getting it!

But is your afternoon coffee actually helping you or harming you? The notable side effects of coffee are heart palpitations, jitteriness, anxiety, and some as bad as downright panic attacks, not to mention disturbed sleep patterns. I got to thinking, is there another afternoon pick-me-up without the ramifications?

Meditation is referred to as “long or deep thinking about spiritual matters”; however, the benefits go beyond spirituality. Meditation reduces stress, increases focus, improves mental health, increases self-awareness, lengthens attention span, manages pain, prevents age-related memory loss, improves sleep, and generates kindness. I think we can all use a little dose of kindness towards the end of the day at the office.

Dan Harris was a news anchor on Good Morning America from 2010-2021. In his book 10% Happier, Dan opens up about his struggles with mental health while working in a hyper-competitive business. He opens up about his drug use, his choice to take the dangerously addictive drug Klonopin to manage his stress, his search for spiritual healing, and ultimately the benefits of replacing afternoon coffee with meditation. When Dan found mindfulness meditation, his mental health improved and so did his focus. He recommends readers choose afternoon meditation over a cup of coffee to sustain focus and peace of mind.

Sleep

Over one-third of US adults are sleep deprived. The National Heart, Lung, and Blood Institute reports that decreased sleep quality is directly linked to trouble focusing. Despite the short-term bump of focus caffeine gives us, coffee is directly linked to cases of insomnia and lack of sleep. Harvard Health Publishing reports on a study done between two groups of people by JAMA Internal Medicine. The first group completed a mindfulness awareness program while the second didn’t. The first group reported that they had less insomnia, fatigue, and depression. Increased sleep improves brain functioning and focus.

Heart Health

Coffee increases the risk of developing heart disease, while meditation increases heart health. Harvard Health Publishing explains that studies reflect that meditating is directly linked to a lower risk of having a heart attack or stroke by lowering your heart rate, blood pressure, breathing rate, oxygen consumption, adrenaline levels, and the stress hormone cortisol. On the other hand, coffee spikes cortisol levels. Cortisol in excess can endanger your heart health and lead to Cushing’s Syndrome. 

Mental Health

The National Library of Medicine concludes that weekly consumption of coffee is directly correlated to increased rates of depression and anxiety. The crash can happen 60 minutes after consuming coffee and last for up to five hours. Symptoms include headaches, tiredness, difficulty concentrating, and irritability. On the other hand, Healthline explains that meditating is directly associated with increased moods and the ability to extend kindness to others.

How to Practice Mindful Meditation

Mindfulness meditation begins with setting a time for 10-20 minutes. Either close your eyes or set your gaze naturally onto the floor or the still object in front of you. Focus your attention on the noises you hear, the things you smell, the feeling of the chair beneath you, and the overall present moment you’re in. Take your focus over to your breath and let yourself go. Become an “empty vessel” that air flows in and out of. When your mind decides to wander, gather your thoughts back into the present moment without judging yourself. Avoiding criticism is your best friend here. Taking the time to train your brain and your body to just simply be present in your body’s natural breath is where the power lies.

So, when you’re looking for that 2pm pick-me-up, you can reach for the espresso machine or close your eyes for 20 minutes. While both caffeine and meditation will wake you up and increase focus, choosing meditation means choosing the route with fewer detrimental side effects. Optimize sleep quality and physical health, increase your focus, and improve your mental health by choosing to meditate instead. Maybe, just maybe, you’ll find yourself 10% happier!

*Disclaimer: All medical claims made in this article are information provided by the subject. The information is general in nature and not specifically meant for any particular individual. You should always seek out medical assistance from a medical professional based on your individual needs and circumstances.