How To Fall Asleep After Drinking Coffee – Actionable Tips & Tricks
We all need that cup of coffee when studying till late or catching up on that new series. But, do you experience difficulties trying to catch a good nap? Don't worry; we are here to help you with tips on how to fall asleep after drinking coffee.
Regardless of whether you take your coffee early or later in the day, you can still enjoy a good night’s sleep. In this article, we will talk more about caffeine and some of the practices you should implement to sleep better. Read through to find out more.
Table of Contents
- How Does Caffeine Affect Your Body?
- How Much is Too Much?
- How You Can Get A Great Night’s Sleep After Taking Coffee
How Does Caffeine Affect Your Body?
According to research, taking coffee has numerous health benefits such as helping with weight loss, enhancing productivity, makes you happier, and puts you at a lesser risk for various diseases. However, taking coffee too late or taking in large amounts can interfere with your sleep.
Research shows that your body takes about six hours to metabolize about half of your caffeine intake. Caffeine is thus a significant contributor to insomnia. Besides, getting less sleep can interfere with your alertness.So, before you consider taking that cup of coffee during late-night hours or after dinner- its better you plug it into that coffee calculator. This device will help you determine how coffee can affect your sleep, or you might even consider taking herbal tea or decaf in preference to coffee.
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How Much is Too Much?
According to guidelines set by USDA, you should limit your caffeine intake to about 400 milligrams daily. An average brewed coffee cup contains about 95 milligrams, which means that you should take about 3 to 4 cups per day.
If you are taking something more than this, then your coffee intake is too much. So, what should I do if I take more than this? Let's find out some of the tricks and tips that should guide you through a good night's sleep after drinking coffee.
How You Can Get A Great Night’s Sleep After Taking Coffee
I want to fall asleep-how will I switch my brain and fall asleep faster after sips of coffee? There are multiple steps you can take to help you with this, such as getting to bed earlier, exercising, and more. Let’s look into detail about each practice.
It would be best if you took your meals about 2-3 hours before going to bed. Taking meals earlier allows your food time to settle and start digesting.
Eating snacks and waking in the middle of the night for a meal might seem fun. However, it might be the reason you are staying up late. Moreover, eating just before bed causes the release of digestive acids, such as reflux, which can interfere with your sleep patterns. It is recommendable that you take your meals 2-3 hours before getting to bed.
If possible, I would recommend you maintain the same sleep routine throughout the week. I know how tempting it can be to sleep more during your leave days. However, note that changing your sleeping routine can interfere with your body functioning, which interrupts your sleeping patterns.
Meditation or Light Yoga
When falling asleep, your mind and body need to feel calm as much as possible. Meditation is one of the best exercises that can help keep your mind calm. It involves focusing on your thoughts to achieve a sense of relaxation. During mediation, you need to sit comfortably, use your breath as an anchor, feel your thoughts come and leave, and after a few minutes, it is likely that you will feel sleepy.
Light yoga, on the other hand, is an excellent way to relax your mind and body. It helps with muscle stretching and practicing mindfulness. After a session, you will feel more relaxed, which is significant for a nice sleep.
Exercising regularly, about 30 minutes a day, can contribute significantly to improving your sleep quality. If you perhaps take a little bit more caffeine, consider jogging or any other light exercise to burn that extra energy. According to research, you better do so about two hours before bed to be more productive.
It would help if you considered your bedroom as somewhere you go to rest. However, tempting it might seem to finish off some tasks in your bedroom, doing so somewhere else might help you view your bedroom as a resting place. Leave all your worries at your doorstep and do something that relaxes your mind, such as reading, meditating, or listen to soothing music.
Caffeine dehydrates your body, so if you take in high quantities –you need to drink lots of water. Lack of proper hydration can cause dry mouth, leg cramping, or snoring, all of which contribute to poor sleeping patterns. Contrary, studies reveal that not getting enough sleep might cause dehydration. You need to properly hydrate your body, especially if you take too much coffee.
Keep off Bright Lights and Screens an Hour Before Bed
Our bodies respond to light levels when deciding when it's time to get to bed. Avoid using a bright overhead light and blue light from screens. Such light is known to reduce melatonin production from the body, which is known to induce sleep. You should keep off electronics and switch off lights when sleeping.
Keep Your Bedroom Dark, Cool and Quiet
While you are asleep, your body temperature drops slightly. If you are having trouble sleeping, it is recommendable to adjust your bedroom's temperature slightly lower. For instance, you can keep your windows open during the day. Your sheets need to feel cold when you get to bed and make sure you switch off the lights, and there is no loud music playing.
Read a Book in Bed
By reading a book, you reduce stress and relax your mind. This fact is backed by research and shows that reading for about 6 minutes, at night, reduces stress significantly up to 68%. So, reading a book anytime you have difficulties sleeping is something worth trying. Besides, the left-right movement of your eyes can cause sleepy and heaviness in your eyes.
Try a Coffee Nap
Taking a coffee nap helps keep you awake for about two hours, after which you are likely to feel drowsy. If you take too much caffeine during the day, it is worth to take a nap as it will help keep that 'stimulant effect' low.
How long does it take to get the caffeine out of your system?
Caffeine has a half-life of about 5-6 hours. The levels of caffeine are highest 15-45 minutes after taking the coffee. If you take about 60 milligrams, you will only have half of this amount in your body after 5-6 hours.
Does drinking water flush caffeine out of the system?
Unlike popular belief, taking water cannot flush the caffeine out of your body. Nonetheless, note that caffeine is a diuretic; hence it can dehydrate you. You thus need to drink lots of water.
What happens to your body while you quit caffeine?
When you stop taking coffee, you are depriving your body of dopamine and adrenaline. These hormones act as natural stimulants that keep you awake. Instead, your body releases too much Adenosine, which is responsible for causing tiredness. The increased release of Adenosine will interrupt your brain functioning, thus causing a headache.
What if I’ve had a lot of caffeine before bed?
Unless you take too much caffeine, it is unlikely to have significant effects on your body. However, caffeine is a stimulant, so if you take it right before bed, it will likely make you have difficulties sleeping. If you take too much of it, consider walking, exercising, reading, or meditating.
To sum up, there is nothing that can match a good mug of coffee. However, it would help if you did not let it interfere with your sleeping pattern. If you are searching for tricks on how to fall asleep after drinking coffee, this read suits you best. Put an end to those sleepless nights and try some of the tricks and tips we highlighted earlier.