Whether you’re burning the midnight oil or trying to power through a hectic workday, we’ve all been there – that late afternoon coffee seemed like a good idea at the time, but now you find yourself wide awake when you should be catching some Z’s. Don’t fret! There are ways to prepare your body for sleep even with a caffeine buzz. From simple adjustments to your sleep environment to engaging in physical activities, here are seven tips to help you fall asleep after drinking coffee.
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How Does Coffee Affect Our Sleep?
Caffeine, highly concentrated in coffee, can have a negative impact on your sleep. It’s a natural stimulant found in coffee beans that can keep you awake for hours. When you consume coffee, caffeine blocks the reception of adenosine, a molecule that induces sleepiness. This lack of drowsiness can make it challenging to fall asleep. Additionally, coffee might cause side effects like indigestion, increased heart rate, and sweating, making it even harder to get comfortable and drift off. Moreover, coffee acts as a diuretic, making you visit the bathroom more frequently, which interrupts your sleep.
7 Tips to Help You Fall Asleep After Coffee
If you’re struggling to fall asleep after drinking coffee, there’s no need to resign yourself to a sleepless night. Try these simple strategies to ease your caffeinated body into rest.
Engage in Physical Activity
Regular exercise can significantly improve sleep quality. If you’re concerned about being too caffeinated before bed, consider going for a walk or working out a few hours before bedtime. Exercise boosts the production of adenosine, which caffeine limits, helping you restore the chemical balance you lost due to that afternoon cup of coffee. However, make sure to exercise at least two or three hours before you plan on sleeping, as being physically active too close to bedtime can leave you too energized to fall asleep.
Lower the Room Temperature
Studies suggest that cooler temperatures contribute to better sleep. If you have control over the temperature in your bedroom, try using a fan or air conditioning to create a more sleep-friendly environment. Warmer temperatures tend to make your body more awake and alert, while cooler temperatures promote sleepiness and relaxation. Maintaining a room temperature between 15 to 19 degrees Celsius should improve your sleep quality.
Take a Warm Shower
Similar to lowering the room temperature, taking a warm shower or bath before bed helps your body relax and feel drowsy. Cooling down after warming up enhances the temperature contrast, inducing sleepiness. However, be cautious not to make the water too hot, as it may be less soothing in the long run and could wake you up even more before bed.
Avoid Light
Exposure to light significantly impacts your brain’s sleep cycle. Bright rooms or staring at a backlit screen can make it harder for your body to transition into sleep mode. To improve the light in your sleep environment, use warm, dim light bulbs when getting ready for bed. Once you’re in bed, stay away from your phone, as the blue light it emits can keep you awake longer. If outside light is still an issue, consider investing in blackout curtains to create a dark and cozy bedroom free from distractions.
Stay Hydrated
While it may seem counterintuitive since coffee already causes frequent urination, hydrating with water before bed can actually make you feel more comfortable. Coffee dehydrates you, so replenishing your body’s fluids can prevent issues like dry mouth, snoring, and feeling sick. Drinking a glass of water before bed helps restore the fluids lost due to coffee consumption, ensuring you wake up feeling refreshed.
Read a Book
Instead of reaching for your phone when you can’t sleep, try reading a physical book or magazine. Reading allows you to avoid the harsh blue light of your phone while entertaining and relaxing your mind. Additionally, the eye movement involved in reading can tire your eyes, making it easier for your body to feel sleepy. If reading isn’t your thing, consider listening to soothing music, audiobooks, or podcasts as alternatives to staring at a screen.
Try Playing Dead
If all else fails, try this unusual sleep position: lie flat on your back with your arms by your sides, like a corpse. This position can help relax your body and induce a sense of calmness and restfulness. Focusing on deep breathing while in this position can distract you from insomnia-related stress and lower your heart rate, promoting relaxation. For maximum benefit, exhale for longer than you inhale while focusing on your breath.
What If Those Don’t Work?
If you’ve tried all these strategies and still can’t fall asleep, don’t panic. Getting stressed will only make it harder to eventually drift off. Even if you can’t achieve deep sleep, it’s crucial to use that time to rest your brain and body as much as possible. Keep reading, listening to calming content, and practice deep breathing in a dark or dimly lit room. If you find yourself significantly sleep-deprived the next morning, prioritize your health and make time for a nap or try going to bed earlier to catch up on rest.
The Bottom Line
Caffeine-induced insomnia can be frustrating, but with mindful bedtime practices, you can increase your chances of getting a full night’s rest. By implementing these simple tips, you can help your body recover from that coffee high and fall into a peaceful slumber. So, the next time you find yourself wide awake after that afternoon cup of joe, give these strategies a try and embrace the elusive beauty of a good night’s sleep.
To learn more about creating a relaxing sleep environment and finding balance in your life, visit Marmalade Cafe. Sweet dreams!