Many people who love to drink coffee sometimes have difficulty falling asleep after drinking it. This is because of caffeine, a natural stimulant present in every cup of coffee. Unfortunately, caffeine also has a stimulating effect on the nervous system, making it difficult for one to nod off at the end of a long day.
At night, when all you want to do is sleep, but your body is still buzzing from the caffeine, it can be very frustrating. But don’t worry! With the right techniques, it is quite possible to fall asleep after drinking coffee.
Take a Warm Shower
A warm shower can be a great way to prepare your body for sleep. The warm temperature of the water will help relax your body and mind after a stressful day, while the steam moisture helps stimulate drowsiness.
So, the next time you find yourself struggling to fall asleep after drinking coffee. Step into the warm shower and take your time relaxing your body and mind.
Relax Your Body and Mind
Relaxation techniques like deep breathing, yoga, or stretching can be quite effective in calming your body and mind. They will help to relieve any tension in your body and make you more receptive to sleep.
Adding calming music to the mix will also help create a relaxing environment for your mind and body. The soothing sounds combined with your relaxation routine should give you the much-needed calmness to drift off to a peaceful sleep.
Clear Your Mind
Going over your to-do list and worries in your head before bed is a common habit that helps keep your brain occupied with thoughts. This is especially true if you’ve just had a cup of coffee.
A helpful trick is to write down any worries and tasks you need to remember to reduce the mental load of carrying them around in your head. This will help clear your mind and make it much easier to drift off to sleep.
Turn off the Electronics
The blue light emitted by your phone and other electronic devices has been found to interfere with the body’s circadian sleep-wake cycle. Turning off these devices a few hours before bed will help you achieve a good night’s sleep.
Also, it’s best to avoid watching TV or using your phone near bedtime as the stimulating content it provides can easily keep your brain active and prevent you from sleeping.
Drink Herbal Tea
Drinking herbal tea is a great way to help reduce caffeine levels and speed up the process of falling asleep. Herbal teas like chamomile or peppermint can be wonderful as they contain relaxing ingredients that will not only help you relax but also soothe your soul.
Plus, the tea’s warm temperature will also help relax your body, making it easier to drift off to sleep.
Sleep in a Cool Room
Studies have found that sleeping in a cool room can improve your quality of sleep. Keeping your bedroom temperature between 60-67°F is the most ideal temperature range to promote the best sleep.
Installing a ceiling or window fan can help to create the perfect environment for sleeping. The cool air and gentle breeze will help you relax and drift away much faster.
Use Essential Oils
Essential oils, such as lavender or chamomile, are known for their calming and sleep-inducing properties. A few drops of the oil in your diffuser will help fill the air with calming aromas to help your body relax and unwind.
Alternatively, you can opt to spray some oil on your pillow before hopping into bed. The scent will relax your body and help you fall asleep much faster.
Eat a Light Snack
Sometimes all it takes is just a light snack to set you off to dreamland. Eating a light snack like a banana, some almonds, or a spoonful of peanut butter can help to boost your energy levels so you can quickly drift off to sleep.
It’s, however, important to note that heavy meals should be avoided close to bedtime as this may cause you to stay awake.
Reduce Caffeine Intake
Cutting back on the amount of caffeine you consume can be the greatest thing you can do when trying to get a good night’s sleep. Try switching to decaf coffee, or tea, whenever you can. This will help reduce the stimulatory effects of caffeine and allow your body to relax more.
You should also try to remember to avoid drinking any caffeinated beverages after 6 pm, as this will give your body ample time to process the caffeine before you go to bed.
Take Sleeping Supplements
Over-the-counter sleep aids, like melatonin or Valerian root, can also be beneficial when trying to get some rest. These natural supplements help to promote sleep by regulating hormones, specifically melatonin and serotonin, and reducing stress.
These sleep aids are also very convenient in that they contain just the right amount of supplement for a good night’s sleep. Just make sure to follow the instructions to the letter for the best results.
Create a Sleep Schedule
Having a consistent sleep routine is key to having better sleep. Creating a schedule on which you stick to each night will help signal to your body that it is time to sleep.
For instance, if you go to bed at 10 pm every night and wake up at 6 am every day, your body will become used to this routine and make it easier to fall asleep.
Get Physical Exercise
Physical activities are a great way to tire yourself out and promote sleep. Doing some basic exercises prior to bedtime, like cardiovascular activity, jogging, or even light stretching, will help boost your body’s tiredness.
The benefits of exercising are that it doesn’t need to be anything intense, just enough to make you feel relaxed and tired.
Take a Nap During the Day
Taking power naps throughout the day can also be a great way to catch up on lost sleep. Taking regular 20 to 30-minute naps during the day can help to improve your daily energy levels and prepare you for a restful night’s sleep.
You should, however, be careful not to take naps for too long as this may mess up your sleep schedule.
