Regularly drinking coffee, can often lead to difficulty falling asleep and can even contribute to insomnia. Many people on Reddit have discussed the issue of not being able to fall asleep after drinking coffee. Here is a guide to help those individuals find an answer to their problem:
Adopt a Healthy Diet
Having a balanced diet can help the body relax and fall asleep, especially after consuming caffeinated beverages. Foods that are high in sugar content can cause one to stay awake long past their usual bedtime and prevent them from getting the rest they need. Eating high-fiber, low-carb, vitamin-rich food can improve one’s sleep quality and help them fall asleep faster.
Exercise Routine
Regular physical activity can help tire out the body, make it easier to fall asleep, and even improve its quality. Reddit users have suggested finding a 30 minute window for exercise each day, 3-4 times a week. As a result, the body is able to adjust to a sleep-wake schedule and can eventually fall asleep faster.
Reduce the Intake of Caffeinated Beverages
Excessive consumption of caffeinated drinks can lead to heightened levels of energy, interrupting one’s sleep cycle. Reddit users have suggested cutting down on coffee and other caffeinated beverages a few hours before bedtime.
Meditation & Relaxation
Not being able to fall asleep can lead to stress and anxiety, furthering one’s insomnia. Reddit users have suggested taking time for relaxation and mindfulness – either through yoga or meditation. Not only does this help calm the body, it also helps one’s mind to process events throughout the day and make sense of their worrisome thoughts.
Cut Back on Screen Time
Staring at screens or constantly looking at one’s phone can disrupt one’s circadian rhythm, decreasing levels of melatonin and detracting from sleep quality. Reddit users have suggested avoiding looking at screens two hours before sleep or consider taking breaks between intervals of screen-time.
Taking the Right Supplements
Certain supplements like magnesium, GABA, or even 5-HTP – which is a natural serotonin precursor – can help manage one’s sleep cycle. However, taking these supplements without consulting a doctor first can be dangerous and even lead to negative effects.
Create a Bedtime routine
Creating a pre-bedtime routine and sticking to it helps a person’s body adjust to a certain cycle. Having the same routine each night assists the body in knowing when it’s time to fall asleep. This can be anything from turning off all the phones and TVs an hour before going to bed, showering in warm water, or writing in a journal.
Herbal Tea
Drinking herbal teas such as chamomile or valerian root before bed can aid sleep as they contain compounds that can relax the body and mind. Reddit users have suggested trying out some relaxing teas to assist with sleep.
Underlying Conditions
These tips and tricks may help those suffering from caffeine-induced insomnia, however some may need additional help. An underlying condition like anxiety or depression may be the cause of insomnia and should be discussed with one’s doctor. Caffeine can make these conditions worse, and it is important to treat the root cause of insomnia in order to find permanent relief.
Consulting a Sleep Specialist
If none of the tricks suggested on Reddit have worked, then consulting a sleep specialist can help diagnose underlying issues and improve one’s sleep quality. A sleep specialist can accurately diagnose a person’s sleeping issues and plan a sustainable solution, so it is important to find the right care.
Alternate Sleep Cycles
In addition to tweaking sleep habits, Reddit users have suggested changing one’s sleep schedule. They suggest sleeping during the day and being awake in the evening. This can be done by keeping the same bedtime, while shifting the wake-up time. Doing this can help establish a better sleep-wake cycle.
Physical Activity
Getting involved in physical activities can help establish structure and regularity in one’s day. Doing something like visiting the gym or going outside can help the mind and the body relax and prepare for sleep. Reddit users have suggested working on exercise each day and gradually increasing the intensity.
