Most people consume coffee to get an adequate amount of caffeine into their system that will enable them to stay alert throughout the day and increase their cognitive functions. However, depending on a person’s coffee drinking pattern, this can pose a problem when it comes to sleeping. Caffeine blocks adenosine, which will keep you awake and attentive. How can you go to sleep after drinking coffee? Here are some tips you can follow for a good night’s sleep.
1. Drink Water
One of the simplest methods you can carry out is to drink a tall glass of water before you consume your coffee first thing in the morning. This is because the water will be able to rehydrate your body and will help to balance out the caffeine levels of the coffee you drink. Drinking water throughout the day as you have your coffee will help reduce the caffeine’s ability, making you feel tired, and you will be able to sleep at night.
2. Practice Yoga Or Meditation
When trying to fall asleep after consuming a large amount of caffeine, the aim is to make your body and mind feel as tranquil and light as possible in preparation for sleep. Meditation or light yoga is one of the best-proven ways to calm the mind. Meditation will help you to be calm and relaxed, and as you start to feel comfortable, the body will get the signal, and you will begin to feel sleepy. Even doing deep breathing exercises before bed can help to bring the mind to a sense of rest.
3. Change Up Subsequent Cups Of Coffee
When going for your second or even third cup of coffee for the day, try switching it to something different from your first cup of coffee in the morning. For example, if you have a lightly roasted coffee in the morning, your second cup of coffee can be a medium one, and your third cup of coffee can be darker. You can even switch your coffee to half caffeinated by combining decaf into your morning coffee roast. These inconsistent levels of caffeine will be able to enhance your ability to sleep at night.
4. Read A Book
Reading a book in bed can help to relieve stress, calm the mind and most importantly, make your eyes feel tired and sleepy. This is because your eyes are frequently moving from left to right to read the words on the page of the book, which will cause the eyes to get tired and what’s more, your bed provides a comfortable setting that will make it easier for your body to feel sleepy.
5. Coffee Cut-off Time
It can almost take about 12 hours for caffeine to be eliminated from our system, depending on the person and the amount of coffee consumed. Imposing a coffee cut-off time can prevent you from making too much coffee and drinking too much caffeine. This cut-off time is perfect for coffee lovers that cannot put their coffee down.
6. Take A Short Walk
Take a short walk around your house or outside your garden before sleep. This short walk is a light exercise that can exhaust the body and make you feel tired enough to fall into a deep slumber. Plus, a light walk can be a great way to de-stress after a long day.
7. Maintain A Sleep Schedule
Try to stick to the same sleeping schedule every day of the week, including weekends, if you can do so. While it may seem alluring to sleep in on your days off and take in the extra rest, changing your sleeping routine may cause your body’s circadian rhythms to become confused, making it difficult for you to go asleep when you need to. What’s even more is that when you add caffeine to an irregular sleep schedule, you may not be able to get any sleep at all.
8. Take A Warm Bath Or Shower
Taking a warm bath or shower can calm and soothe the body, as the warm water from the shower or bath will release any tension in the body and will instantly put you in a sleepier mood. For an added touch, you can even use essential oils such as lavender or mandarin to increase the feeling of being sleepy.
9. Melatonin Supplements
For individuals having severe trouble sleeping after drinking coffee, you can choose to consume melatonin supplements before bed. This is because the natural hormone melatonin that the body produces keeps your circadian rhythm, or body’s awareness of when you should stay awake and when you should sleep, in good working order. A decrease in melatonin will cause irregular sleep or an inability to remain asleep.
10. Do Not Eat Before Bed
Some of us tend to have a little snack before going to bed, but this act can contribute to us staying awake and not being able to get proper sleep. All types of food provide energy to the body when consumed, so imagine what will happen if you combine the caffeine in your coffee with the snack you just ate before bed. As a result, you will be wide awake in your bed.
When Is The Best Time To Drink Coffee
The best time to drink a cup of coffee is bright and early in the morning before you start your day. Your cortisol levels naturally increase in the morning and reach their peak 30 minutes after you awaken, and caffeine may make cortisol levels rise, even more, to keep you attentive.
Alternatively, if you want to be able to sleep at night, it is best to avoid drinking coffee as you do not want to have caffeine in your system while you are trying to sleep. An excellent tip is to avoid having coffee 6 hours before bed, at a minimum.
Nothing really compares to a good cup of coffee for keeping you awake and alert in the daytime, but it shouldn’t come in the way of a restful night’s sleep. You might try some tips and tricks such as having a cut-off time, taking a warm shower, drinking lots of water, and avoiding eating too close to bedtime to prevent having a restless night.