Introduction: Coffee is a popular beverage that many people enjoy to start their day. Although it may provide an energy boost, it can also disrupt sleep. Drinking coffee can make it harder to fall asleep, stay asleep and wake up feeling refreshed. Fortunately, there are ways to enjoy coffee while ensuring a healthy and restful night’s sleep.
Know Your Personal Tolerance Level: Everyone’s sensitivity to caffeine varies. Because of this, it is important to understand your own personal tolerance level when it comes to drinking coffee. A small amount of caffeine can provide an energy boost for some people, while a larger amount might leave them feeling on edge and unable to sleep.
Drink Coffee Earlier in the Day: One way to reduce the impact coffee has on sleep is to drink it earlier in the day. Drinking coffee or any other caffeinated beverage late in the day can lead to difficulty sleeping and feeling awake when it’s time to go to bed. It is best to try and avoid caffeine for at least six to eight hours before going to sleep.
Choose Decaffeinated Coffee: Decaffeinated coffee is a great option for those who love the flavor of coffee but don’t want the extra buzz. Decaf coffee contains a small amount of caffeine, but not enough to disrupt sleep. For those who need an extra energy boost, some decaf coffees are available with added caffeine.
Try Warm or Cold Brews: Those looking for an alternative to hot coffee should consider warm or cold brews. Cold brew coffee is made with cold water as opposed to hot water, resulting in a less acidic flavor, while warm brew coffee has a slightly different taste than hot coffee. Both of these options are great for a more relaxing and less energizing pick me up.
Limit Caffeine Intake: Another way to regulate caffeine intake and still sleep is to limit overall consumption. This can be done by paying attention to other sources of caffeine, such as energy drinks, soda, and chocolate. It’s easy to forget how much caffeine one can consume throughout the day, so it’s important to pay attention to the amount being taken in.
Avoid Drinking Coffee Before Bed: Lastly, it is best to avoid drinking coffee before going to bed. The effects of caffeine can kick in quickly, so it is important to avoid coffee late at night. Doing so will help ensure a good night’s sleep and the ability to wake up feeling refreshed.
Alternative Sources of Caffeine
For those looking for a caffeine boost without relying on coffee, there are other options available. Tea, for instance, is a great alternative and there are many varieties to choose from. Caffeinated teas such as Yerba Mate, Oolong, and Green tea are widely available and offer a different kind of energy boost than what is found in coffee. Additionally, there are many energy drinks on the market that provide a good amount of caffeine and can give a boost of energy throughout the day.
Foods That Can Help You Sleep Better
Apart from caffeine, there are many foods that can help a person sleep better. Dairy products, such as yogurt and cheese, are rich in calcium and magnesium, which can help improve sleep. Many fruits, such as bananas, apples, cherries, kiwis, and oranges, contain nutrients which can promote better sleep. Additionally, complex carbohydrates, such as oats, are known to regulate blood sugar levels and can help induce sleep.
How Alcohol Affects Sleep Quality
Although many believe that a nightcap can help them fall asleep faster, the effects of alcohol on sleep can create more havoc than good. Alcohol can interrupt sleep and leave you feeling exhausted in the morning. It also disrupts the body’s natural sleep cycle and can reduce the quality of sleep. Because of this, it is not recommended to consume alcohol before bed.
Exercising to Improve Sleep Quality
Engaging in physical activity can lead to better quality of sleep. Regular exercise can help regulate sleep patterns and reduce the time it takes to fall asleep. However, it is important to not exercise close to bedtime as it can increase alertness and make it harder to fall asleep. Additionally, many people find that yoga is helpful in relieving stress and promoting relaxation before going to bed.
