Have you ever struggled with sleeping after having a cup of coffee? It might make you think about how to go to sleep after drinking coffee.
Keep scrolling to find out the best way to fall asleep faster!
How Does Coffee Keeps You Awake?
Coffee has the ability to keep us alert and focused. This is largely thanks to caffeine, which is a natural substance found in coffee beans. It can boost our energy levels, and it leads to sleep disorders.
Once we drink coffee, caffeine gets absorbed into our bloodstream and heads straight for the brain. It blocks the effects of adenosine, a chemical that normally builds up over the day and makes us feel tired.
How To Fall Asleep After Drinking Coffee – 7 Easy Tips & Tricks
Caffeine is a stimulant naturally found in coffee beans and drinks like black tea, chocolate, and energy drinks. If you face difficulty falling asleep reduce the amount of caffeine you consume.
1. Take A Hot Shower
A hot shower can help you feel relaxed, making it easier to fall asleep. The rise and fall of your body temperature can also help to regulate your sleep cycle.
2. Read a Book
The act of reading can help relax your mind and prepare you for sleep. And don’t worry, you can always finish that book tomorrow.
3. Turn Out Those Lights!
Make your room as dark as possible. Get rid of any light sources, such as electronic devices, lamps, or even that annoying little nightlight in the bathroom.
4. Avoid Screen Time
The blue light from screens can interfere with your body’s production of melatonin, the hormone that improves your ability to fall asleep.
So if you’re looking at a screen—phone, tablet, TV, computer—in the hour or so before bed, you’re likely to have even more trouble falling asleep than you might after drinking too much caffeine.
6. Make Your Room Cooler Or Warmer
You may prefer a warm, cozy bedroom, but it may not be the best sleep environment for sleeping. In the summer months, a cooler room is more conducive to staying asleep.
Consider lowering the temperature before bed if you can tolerate it. On the other hand, in the winter, a warmer room can help you sleep better than a cold room.
7. Drink Water
Sometimes, you might be sleepy, but too much caffeine consumption, it can make you dehydrated and uncomfortable, so drinking water 1 hour before sleeping can make you feel relaxed and fall asleep easily.
Some Alternatives To Your Bedtime Coffee For Deep Sleep
Coffee can make it challenging to stay asleep due to its stimulatory effect. In this section, discover some non-coffee beverages that can help you fall asleep and have health benefits.
Avoid Eating Close to Bedtime
Although not directly related to caffeine, sleep quality can also be influenced by late-night snacks.
While they may be tasty, eating close to bedtime can lead to digestive issues that disrupt sleep, such as acid reflux. It is recommended that you avoid eating at least 2-3 hours before going to sleep.
1. Drink Hot Herbal Tea
Herbal tea without caffeine is an excellent substitute for coffee in the evening or just before going to sleep, and a wide variety of flavors are available to pick from.
Options such as chamomile, peppermint, lavender, and jasmine are all popular because of their relaxing properties, and they can help you sleep better.
2. Drink Chai With Cardamom, Cinnamon, Ginger and Cloves
In contrast to your usual nighttime coffee, chai has significantly less caffeine, making it a great alternative for late-night consumption.
Additionally, it is rich in antioxidants such as polyphenols, which can reduce inflammation and lower the likelihood of developing diseases like cancer, heart disease, and diabetes.
Herbal Coffee
Herbal coffee is a fantastic choice. There are numerous options available that do not contain any caffeine, which makes them ideal for nighttime consumption.
Similar to herbal tea, herbal coffee is available in a variety of flavors, such as chamomile, peppermint, lavender, and jasmine.
3. Decaf Coffee
If you’re looking to enjoy a cup of coffee before bedtime without the caffeine, decaf coffee is a perfect choice.
It offers the same cozy experience of regular coffee without the stimulating effects, as it is almost entirely free of caffeine, up to 99%.
4. Kombucha
Kombucha is gaining popularity as a nutritious substitute for coffee because of its low sugar levels and high concentration of probiotics that promote digestion.
The caffeine content in this fermented tea beverage is minimal compared to that in a typical cup of coffee.
Some Effects Of Caffeine On Your Sleep
The relationship between caffeine and sleep is not a friendly one. Caffeine boosts the production of adrenaline and cortisol while reducing the production of serotonin and melatonin. Caffeine can affect your quality of sleep in several ways.
- Raises your body temperature, which can affect your sleep cycle.
- Coffee can also boost your mental activity.
- This may result in headaches, irritability, and anxiety, which may cause trouble falling asleep.
- Causes feelings of dehydration and dizziness.
- It can result in shaky or trembling hands.
- Accelerates your urinary system, causing more frequent urination.
- Elevates your heart rate and blood pressure.
Note: Know that Caffeine should be avoided for at least 6 hours before bedtime because even after six hours of consuming coffee and other caffeinated beverage, half of the caffeine will remain in your body.
How Long Does It Take for Caffeine to Wear Off?
The answer depends on several factors, including metabolism rate, body weight, and age of consuming caffeine. It’s estimated that coffee’s stimulating effects can remain in your system for up to 8 hours after consumption.
Metabolism Rate: Everyone has an individual metabolic rate, so how quickly or slowly caffeine is processed out of your system may vary between individuals. It typically takes an average person about 3-4 hours to metabolize one cup of coffee.
Body Weight: The amount of fat stored within our bodies also affects our ability to metabolize substances such as caffeine.
Age: Age is also important in determining how quickly caffeine wears off from your system, as younger people tend to have faster metabolic rates than older people.
So, Stop Gazing Your Ceiling And Get Your Good Night’s Sleep
Now, you know that too much coffee can have various effects on our sleep; excessive consumption before bed can result in trouble sleeping. However, consuming it in moderation can help you stay alert during the day.
So go ahead and savor your cup of coffee during the day, and refer to our tips when you find yourself struggling to sleep at night!