Coffee is a delightful and popular beverage that provides a quick pick-me-up and increased energy levels. Adding a fresh lemon to your coffee is also gaining popularity. But can you drink coffee and lemon at night?
Drinking coffee and lemon late in the day can have undesireable affects such as difficulty sleeping and waking up in the middle of the night. Coffee itself is a stimulant that prevents sleep and drinking it late can disrupt your natural circadian rhythm. Additionally, the citric acids in lemons can further increase the intensity of a caffeinated beverage. Your body can’t process the caffeine as quickly in the evening and the acidic content of the lemon can add a sour flavor to the coffee. In this scenario, a healthier option is to opt for a decaffeinated coffee.
Taking into consideration your sleeping pattern, some experts recommend that you reduce your coffee intake after 2 PM and adding lemon could even further intensify the effects. For those who enjoy that slight hint of sour lemon in their coffee, there other ingredients you can use such as ginger or peppermint which do not have the same acidic effects as lemons.
If you’re looking for an after dinner pick-me-up, there are several alternatives that may help you have a good night sleep. Some components found in regular coffee such as magnesium, potassium, and vitamin B-5 can be beneficial for sleep. A herbal tea that has the same properties, such as chamomile, is a better option during the evening. Additionally, you can add a few teaspoons of turmeric, ginger, cinnamon and honey to warm milk. It is a healthier option that can help you sleep better without feeling the jitters.
Nutritionally speaking, lemons are a great source of vitamin C and also contain other components such as iron, calcium, magnesium and phosphorus that can benefit your overall health. However, drinking lemon water in the evening can upset your stomach and create acid reflux that can disrupt your sleep. It is important to regulate your lemon intake in your coffee, especially if you are adding other ingredients such as honey that can increase its acidity.
Overall, it is best to avoid caffeine and acidic drinks late in the day for a better night sleep. You can instead opt for decaffeinated coffee or herbal teas such as chamomile or warm milk with spices for a more calming effect. It is important to consider if you have other medical conditions and also if you have any allergies or sensitivities to the ingredients that are present in the beverage.
Option of adding Milk Instead
Drinking warm beverages can do wonders to help relax your senses and prepare your body for sleep. Adding milk to coffee, instead of lemon, is a healthier option. If you enjoy the flavor of coffee, you can opt for a light roast that contains lower amount of caffeine. Additionally, certain ingredients such as cinnamon, cardamom, and nutmeg can be added to the milk to give it a sweet flavor. It is a great choice if you want to warm up while snuggled in your bed and it helps in reducing anxiety and prepares your body for sleep.
Regular milk contains components such as calcium, magnesium and potassium that can help in relaxation and providing sleep qualities. These components together work to improve your sleeping patterns and create a calming effect. Additionally, milk helps dilute the acidic content of coffee and helps alleviate the jitters caused by caffeine. If you suffer from insomnia, adding milk to your coffee might help.
Overall, milk is a better option for caffeine intake during the night. It helps relax your senses and provides calming properties that helps regulate your sleep. Most importantly, it cancels out the acidic content of coffee.
Home Remedies For A Better Night Sleep
If you are avoiding coffee and other caffeinated beverages, there are several home remedies that can provide a better and restful sleep. One of the more popular home remedies is to drink chamomile tea. Extracts from this herb helps induce calmness and enhance sleep quality. Additionally, you can add some lavish spices such as ginger, nutmeg, and cardamom to the tea for added flavor.
For those suffering from anxiety and stress, a glass of warm milk before bed does wonders. It helps calm the senses and helps dilute the high dose of energy pumping in your body. Many experts also suggest that sipping on a cup of tart cherry juice can also help induce sleep. Tart cherry juice is a rich source of melatonin and also helps reduce inflammation.
Herbal infusions are a popular go-to when one requires a better nights sleep. Combining lavender, chamomile and hops can induce a sense of calmness and has a calming effect. Additionally, basil leaves contain certain components such as eugenol and acetic acid that help regulate the central nervous system. Taking a spoonful of honey before bed can also help reduce your cortisol levels.
Breathing Exercises For A Restful Sleep
Breathing exercises are a great way to help your body relax and get ready for sleep. Research suggests that performing slow breathing exercises can increase the production of melatonin in your body and helps regulate your circadian rhythm. Additionally, breathing exercises help reduce stress and reduce anxiety. Starting your daily routine with a few minutes of breathing exercises can help you destress and put your mind at ease.
To get started, make yourself comfortable and focus on your breath. Take a deep breath in your nose and let it out slowly through your mouth. Repeat this process for five to ten minutes and concentrate on your breathing pattern. To take it one step further, you can add a mantra to it. Repeating a positive statement such as “I am calm” or “I am at peace” will amplify its effects.
Other breathing exercises such as nasal breathing, abdominal breathing and alternate nostril breathing can also be more beneficial. Nasal breathing is when you focus less on your breathing cycle and more on the feel of the air inhalation and exhalation. Abdominal breathing helps focus your breath from your abdomen and can help in regulating your cortisol levels. Alternate nostril breathing is a more advanced technique that helps relax your mind and prepare for sleep.
Relaxation Techniques To Alleviate Anxiety
Sometimes it can be difficult to get your mind off of the day’s events and into relaxation mode. A few simple relaxation techniques can help alleviate the restless feeling. Starting with progressive muscle relaxation is an effective way to reduce your stress levels. To get started, lie or sit in a comfortable position and tense your muscles. Then slowly and progressively relax them. Start with your feet and work your way up to your forehead.
Another technique is to practice mindful meditation. Practicing in silence can be extremely calming. Start by focusing on your body and the way it feels. Observe your emotions and name them. Remind yourself that they are present and they are only temporary. Engaging in mindfulness during the day can also help reduce stress during the evening.
Additionally, visual guided meditation is also a popular relaxation technique to help calm your senses. Visual guided meditation is when you “travel” to a calming and peaceful place in your mind. For instance, picturing yourself on a beach with a warm sun and the sounds of waves crashing against the shore can be quite soothing. When paired with rhythmic breathing and relaxing music, this technique can do wonders in calming your senses.
Eating Habits Before Bedtime
Both eating too much or too little can have an impact on your body and your sleep. Eating a heavy meal before bedtime can disturb your sleeping pattern and cause indigestion. To ensure a good night sleep, make sure to finish your meals two to three hours before your sleeping time. Additionally, snacking too late can also interrupt your sleep. Clearly, it is important to keep an eye on what you eat and how much you eat late at night.
Snacking is an option, but the types of food you eat will make a difference. Consuming certain foods such as dark chocolate, oat meal, bananas, and strawberries an hour before bedtime can help regulate your body temperature and reduce stress. Additionally, almonds are a great source of calcium and magnesium that can help relax your body and improve your sleeping pattern. In this case, snacking on a handful of almonds and a banana can be a better option before your sleeping time.
Overall, introducing some healthier eating habits can make a big different in your sleeping patterns. Foods such as tart cherry juice, chamomile tea and oat meals can help your body activate its sleep process and get you ready for bed. Eating a few almonds and bananas an hour before bedtime will also provide calming effects.
